jilljill

PVCF Family! This Saturday come celebrate Kate and Ayn at their Jill and Jill party! All are welcome! For more details, click here!

 

 

 

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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. “Deload Week/Warm-up”: EOMOM 8

  • Odd: 4 Front Squats @ week 1 “5’s” weight. Choose from set 1 or 2 and hold across.
  • Even: 8 kip swings

3. Thruster

  • 1-1-1-1-1-1-1.

Seven efforts to establish a heavy single for the day. (15 min)

4.“Fran” 21-15-9 reps for time of

  • Thrusters 95/65lbs
  • Pull-ups

LIII: as prescribed Level II: For load, use 50% of today’s heaviest thruster (if that weight is < 95/65lbs) AMRAP :75 thrusters. If you get to 21 before time is up, move on to… AMRAP :75 pull-ups. If you get to 21 before time is up, move on to… AMRAP :60 thrusters. If you get to 15 before time is up, move on to… AMRAP :60 pull-ups. If you get to 15 before time is up, move on to… AMRAP :45 thrusters. If you get to 9 before time is up, move on to… AMRAP :45 pull-ups. If you get to 9 before time is up, you’re done. Record your time to completion, or total thrusters/total pull-ups. Level I: six rounds not for time of 5 thrusters, 5 pull-ups.

(6 min)

 

 

Have fun!