natliesm

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!