image Team effort shoulders to overhead!

 

 

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

1. Ten minutes for deliberate practice of the 7 positions of the muscle clean, the 8 positions of the power clean, the 8 positions of the clean, and how to build today’s complex from these positions.

2. Ten minutes to work up to an appropriate weight for today’s complex.

3. EOMOM 10:

  • clean deadlift, hang power clean, hang clean (or hang power clean and front squat).

LIII: start at 80-85%, ascend in weight if technique is sound LII: start at 70-80%, ascend in weight if technique is sound. LI: use muscle cleans instead, practice reps in even min. rest on odd minute.

4.“Jaguar Ceremony” 21-15-9 reps for time of:

  • Power Clean
  • Toes-to-bar

LIII: PC @ 155/108lbs LII: PC @ 105/73lbs, Hip and Trunk Flexion (hanging, straight leg) exercise as appropriate LI: 3x5 muscle cleans, 15 supine leg raises, 2x5muscle cleans, 10 leg raises, 1x5 muscle cleans, 5 leg raises

Cash-out: 3 rounds of:

  • 8/side Powell Raises @3010
  • 8/side Bicep Curl @3021

Have fun!

 

PVCF Family! Please vote for Pioneer Valley CrossFit in the Valley Advocate's "Best Of"

"Best Group Fitness Training Center"

It's on page 9 of the survey!

Fill it out with pride!

Click below: http://www.valleyadvocate.com/best-of/

We love our PVCF Family member's and want to lift up their local businesses as well! Consider some of the following for your other categories!

Kathy Borawski, Realtor (Borawski Real Estate) Northampton Coffee Shelburne Falls Coffee Roasters Esselon Coffee Roasting Kimber Lange (Lange Chiroppractic) Valley Bike and Ski Werks Empowered Healing Sports Massage (Lauren Abend) Webber & Grinnell Insurance Burning Heart Hot Yoga Pilates & Indoor Cycling Bikram Yoga Northampton (Valley Hot Yoga) The Pilates Studio The Green Room for new bar Cancer Connection Thrift Shop Off the Map Tattoo Tart Baking Co Tunnel Bar

backgroundtrue