PVCFpanorama_thumbAwesome panorama shot of last Saturday morning at PVCF Hadley. Click image for full size.

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

1. Strength: Front Squat 5-5-5 (40-50-60% of your W1RM) (10 min) Bench press 5-5-5 (40-50-60% of your W1RM) (10 min)

If you didnโ€™t establish an estimated one rep max (E1RM) last week, do six sets of three to find your best triple, and then apply this formulaโ€“weight x reps x .0333 + weightโ€“to determine an E1RM for next week.

2. Conditioning: Five rounds for time of 10 Thrusters 10 Pull-ups

Competitors: 95/65lbs CrossFitters: 65/45lbs Novices: three rounds, scale movements and loads as appropriate

10 minute cut-off.

Optional Cash-out: Four rounds not for time of 5 Glute ham raises 10 Supine triceps presses (http://youtu.be/R4BI4tP62fc)

Have fun!