amyhair

It's almost the most wonderful time of the year! The PVCF Open Cup and Friday Night Lights! Here's PVCF athlete, Amy McMahan showing some tremendous team spirit. How do you get ready? Click here to register! Or talk with one of your Coaches this week and we'll help you!

 

 

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

1. Technique Review: 8 positions of the snatch (5 min)

2. Warm-up G: three rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch. (10 min)

3. Snatch

  • 3-3-3-3

LIII: 75-78-80-80% 1RM Snatch for all 4 sets LII: aim for the same weight as last week’s power snatch + overhead squat. If you were not here last week work to a moderate set of 3 and hold for 4 sets. The goal is good technique. Scale to power snatch + overhead squat as need or just power snatch if you can not overhead squat. LI: practice the positions of the power snatch with light weight. (20 min)

4. “Crossfit Open WOD 15.1”

AMRAP 9

  • 15 Toes to Bar
  • 10 Deadlifts (115/73)
  • 5 Power Snatch (115/73)

LIII: as rx’d LII: 75/55 or scale weight as needed. One bar per person/same weight for both lifts. Straight leg raise or toes to ceiling as appropriate LI:9-6-3 of Toes to ceiling, deadlift, muscle or power snatch. Technique focus. Rest as needed between rounds.

5. January Mobilizations Have fun!