Get ready for the Open and PVCF Friday Night Lights! Two steps!

Register through CrossFit Games: here

and then here!

 

 

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to handstand x 5, 10 kip swings, pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min.)

2. EOMOM 10:

  • Even: 5 Strict Chin-ups
  • Odd: 5 Strict Dips

LIII: EMOM 10: muscle ups, choose a rep scheme that you can maintain every minute. LII: weighted, strict or use as little assistance as possible: band assisted chin-up, supinated piked ring row or ring row as needed. banded, box or parallette dips as needed. LI: EOMOM 5 supinated ring rows, 5 parallette dips

3. Warm-up weights for the workout (10 min) 4. ”The Will to Power”

  • 50 Power Cleans for time*
  • *EMOM:5 Toes to Bar

(10 min. cutoff)

LIII: 155/108 LII: 135/93 or scale weight as appropriate. Sub straight leg raise or toes to ceiling as needed. LI: 5 rnds of: 5 toes to ceiling 5 muscle or power cleans

4. Mobilize

 

 

Have fun!

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