arunningmichele A radiantly running Michelle!

 

 

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

1. Ten minutes deliberate practice of Push Object (vertical) exercises: 3 positions of the press, 4 positions of the push press, 5 positions of the push jerk, 5 positions of the split jerk.

2. “The Silent Queen”

  • 3 Presses overhead:

LIII: EMOM 10 minutes, 1 push press, 1 push jerk, 1 split jerk

LII: EMOM 10 minutes, 1 push press, 2 push jerks

LI: EMOM 10 minutes, 3 push press

Note: CrossFitters who lack the overhead position to properly push jerk will do three push presses. Some novice athletes who lack the necessary shoulder flexibility for ballistic movements will be instructed to do 3 strict dumbbell presses (2 dumbbells).

3. "Jim Dandy to the Rescue"

EOMOM 14

  • Even minutes: 10m shuttle runs
  • Odd minutes: strict chin-ups

Level III: 18 shuttle runs, 10 chin-ups or 7 chin-ups with 14/6lbs medicine ball held between your feet

Level II: 15 shuttle runs, 7 chin-ups

Level 1: 12 shuttle runs, 5 ring rows

Have fun!

THIS FRIDAY NIGHT AT QUARTERS IN HADLEY! 8.30 p.m.! CELEBRATE WITH PVCF!