vote

Do you have a plan for voting? If you have questions or need a ride to a polling location, email liz@pioneervalleycrossfit.com and your PVCF Family will help you be a part of this election!

 

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

1. EOMOM 8

  • 5 Hang muscle, power, or squat cleans w/ empty barbell
  • 30 second handstand hold

2. Press 3-3-3-2-2-2.

Six sets to work up to the heaviest double you can handle today. (20 min) Superset with:

Weighted Pull-up 3-3-3-2-2-2.

Sub: 2 Pull-up negatives, weighted as appropriate.

3. Warm up deadlift (5 min)

4. “Strapping Young Lad” Three rounds for time of:

  • 15 Deadlifts
  • 15 HSPU

 

LIII: deadlifts @ 225/155lbs LII: deadlifts @ 50% 1RM, HSPU as appropriate LI: 3 rounds not for time of 10 deadlifts, 10 dumbbell presses

5. Cash-out:

  • DB bicep curls 4x10-12/arm

  Have fun!