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PVCF is filled with extraordinary people! Here's PVCF athlete, Vanessa Cardinale sharing a radiant smile during her samson stretch! Who is ready for a great week at PVCF?

 

 

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

1. Technique Review: The Snatch (5 min)

2. 3 Rounds of:

  • 3 Snatch Deadlift
  • 3 Snatch Pull
  • 3 Snatch High Pull
  • 3 Muscle Snatch
  • 3 Overhead Squats
  • 3 Snatch

(10 min)

3. Snatch

  • 2-2-2-2-2

LIII: 78%, 80% 82%, 82%,85% of 1RM Snatch LII: 5% heavier than last week or work up to a moderate set of 2 and hold for 5 sets total. LI: Practice the positions of the muscle or power snatch, adding weight as appropriate. (20 min)

4. “Crossfit Open WOD 16.3” AMRAP 7

  • 10 Power Snatch 75/55
  • 3 Bar Muscle Ups

LIII: as Rx’d LII: 55/35, 2:1 Chest to Bar Pull-ups or Pull-ups. Scale weight and pull-ups as needed. LI: 6 Power or Muscle Snatch, 6 Ring Rows

5. Cash-out: 3-4 sets of

  • :30-:45 Side Plank (R/L)
  • 8/side Contralateral Single Leg RDL

Have fun!