PVCF intern, Natalie Sherif balances training and life with such elegance!


SNATCH SEMINAR at 9.00 in Northampton (beginners welcome)!

9.00 a.m. and 10.15 a.m. WODs per usual!

1. Review, as a group, the elements of the pre-class dynamic warm-up. (15 min) 2. Warm-up F: four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

3. Technique review: the bear crawl (5 min)

4. "Team Elizabear" For time:

  • 10 PVCF Bear complex (deadlift, hang power [or muscle] clean, front squat, push press, back squat, behind-the-neck push jerk)
  • 4 x Bear crawl 100'
  • 8 PVCF Bear complex
  • 2 x Bear crawl 100'
  • 6 PVCF Bear complex

1 x Bear crawl 100'

(20 min cut-off)

LIII: 135/95lbs LII: 105/78lbs or scaled as appropriate. LI: 10 x PVCF bear complex, going up in weight in small increments from set to set. Rest 60 sec between sets.

Have Fun!