pascalesm

Here's PVCF athlete, Pascale Desir soaking in some sun and power snatches!

LAST DAY TO VOTE FOR COACH Ayn AND FOR Pioneer Valley Crossfit IN THE VALLEY ADVOCATE BEST OF! Please take a moment and let the Valley know how spectacular our Community is!

http://valleyadvocate.com/best-of/

 

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

1. 3 Rounds of: 10 Goblet Squats, 5/side Cossack Squat (w/ KB if appropriate), 10 Russian Kettlebell swings, 5 inchworms (10 min)

2. Back Squat

  • 2-2-2-2

LIII: 82-85% of 1RM Back Squat for all 4 sets, Rest 2 minutes between sets LII: 80% of 1 RM Back Squat or work up to a moderately heavy set of 2 that you can hold for 4 total sets. Rest 2 minutes between sets. LI: work up to a technically sound set of 2 and repeat for 4 total sets for the day. (20 min) 3. ”Bully” For time: 1 Round of

  • 50 Double unders
  • 20 Deadlifts 225/153
  • 20 Burpees over bar

Immediately into 2 Rounds of

  • 40 Double unders
  • 10 Deadlifts 225/153
  • 10 Burpees over bar

Immediately into 3 Rounds of

  • 30 Double unders
  • 5 Deadlifts 225/153
  • 5 Burpees over bar

 

 

LIII: as rx’d

LII:185/133. If you are still developing double-unders, practice for 1:30, 1:15, 1:00 for respective rounds.

LI: 4 Rounds of:

1:30 Double under practice, 7 deadlifts, 9 burpees. Rest as needed between rounds

4. January Mobilizations

Have fun!