PFC CrossFit – Open Gym

Snatch (- RX –
For load:
Every 2:00 for 10 sets:
1 snatch

– INTERMEDIATE –
Same as Rx’D

– BEGINNER –
For load:
Every 2:00 for 10 sets:
2 snatches)

General Warm-up (No Measure)

3 sets:

:20 up-downs

– Rest :10

:20 air squats

– Rest :10

:20 SOTS press

– Rest :10

Stretching (No Measure)

2 sets:

:30 leg swings/leg (across the body)

:30 pigeon stretch/leg

At Home (AMRAP – Reps)

For reps and distance:

EMOM 21:

Min. 1 | :20 PVC overhead squats

Min. 2 | 3 broad jumps

Min. 3 | 1 press to handstand

– Scale the press by using a wall or performing 1 HSPU negative as slow as possible.