HotchocolateRun! Registration is now OPEN for the 2015 Hot Chocolate Run for Safe Passage! Our PVCF Family always teams up for this great cause and excellent event! There are three levels offered for this event so that everyone can participate! Click here to register with Team: Pioneer Valley CrossFit!

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

1. Five minutes deliberate practice of the positions of the clean. (5 min)

2. Technique review: the split jerk.

3. Five minutes deliberate practice of the split jerk.

4. Clean and Jerk 1RM:

  • Take 20 minutes to work up to a 1RM C&J.

Not necessarily a PR, just the heaviest weight you can move today.

LIII: squat clean and split jerk.

LII: power clean and push jerk. If you are progressing toward the full clean, push jerk + front squat.

LI: will practice the muscle clean and strict press.

4. "Grace"

LIII: 30 Clean & jerks (135/95lbs) for time. Cut-off is four minutes. Penalty of one burpee for every second over 4:00.

LII: "Training Grace" AMRAP in 4 minutes of clean and jerks. If you get to 30, record time. Use 60-70% of your heaviest c&j single.

LI: 6x5 muscle clean and press @ 50%

This is a time-delimited version of the benchmark WOD "Grace." Traditionally, "Grace" is done "ground-to-overhead anyhow"--that is, power cleans and push jerks.Your goal is 30 reps. Despite the rapid pace, this is NOT going to be a flail-a-thon! Concentrate on hitting the various positions we drill: hang, extend, pockets, and a solid 1/4 squat receiving position.

5. September mobilizations.

6. THEN! Register for the Hot Chocolate Run! Click here to join Team: Pioneer Valley CrossFit!

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Have fun!