Pioneer Valley Crossfit Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Strength Cycle Week 3, Day B3

Front squat 3 x 5. Add 10/5lbs to last week’s weight. Bench press 3 x 5. Add 5/2.5lbs to last week’s weight. Deadlift 1 x 5. Add 10/5lbs to last week’s weight.

Level III and II: tempo for squat is 2-3-1-2 (two seconds down, 3 sec hold at bottom, 1 sec up, 2 sec hold at top) Level I: concentrate on grooving good motor patterns.

2. "Slow Loris" Four rounds for time of 10 Front rack lunges (alternating legs) 15 Kettlebell swings 30 sec forearm plank

Level III: front rack lunges 115/83lbs, American swings @ 70/53lbs Level II: lunges @ 95/65lbs, American or Russian-style swings @ 53/35lbs Level I: Three rounds, scale weight as appropriate

Have fun!