newshirtsbenNew PVCF Gear! Two original designs by our own Max Rothert. A small batch of t-shirts and tank tops are available this week.

Email: ryan@pioneervalleycrossfit.com to reserve yours!

newshirtsgirl

(left: double eagle   right: sunburst eagle   both are available in t-shirts and tank tops)

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

1. Technique review: the dumbbell snatch. Seven positions of the dumbbell muscle snatch. Eight positions of the dumbbell power and dumbbell squat snatch. (10 min)

2. Deliberate practice of the dumbbell snatch. (10 min)

3. “Cat Power”

A 20 minute AMRAP of:

  • 10 Dumbbell snatch R
  • 10 Dumbbell snatch left
  • 15 Toes-to-bar
  • 20 Box jumps
  • 25 Cal on C2 rower

Teams of two. Teams chase each other through the WOD. Athletes advance when both have completed the work assigned at their station.

LIII: db power or squat snatch, weight as appropriate, 30/24” box

LII: db muscle, powe,r or squat snatch, weight as appropriate, use appropriate version of Hip and Trunk Flexion (hanging, straight leg), 24/20” box

LI: db muscle snatch 1 x 5 (R), 1 x 5 (L), 10 supine leg raise, box jumps as appropriate, 15 cal, three rounds

Have fun!