PFC CrossFit – CrossFit

Squat Clean (- RX –
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean

From 7:00-14:00:
Find a 3-rep-max squat clean

From 14:00-21:00:
Find a 1-rep-max squat clean

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d)

Record the heaviest loads lifted for 5 and 3 reps in the comments.

General Warm-up (No Measure)

2 sets:

:20 jumping jacks

10 alternating Cossack squats

:20 mountain climbers

10 counterbalance squats

Stretching (No Measure)

1 set:

1:30 couch stretch/side

– AT-HOME – (9 Rounds for time)

3 sets:

15 DB thrusters (35/50 lb)

– Rest 1:00-2:00 between sets.

3 sets:

12 DB hang snatches

– Rest 1:00-2:00 between sets.

3 sets:

9 burpee squat cleans

– 1 rep = 1 burpee on the DBs + 1 squat clean.

– Rest 1:00-2:00 between sets.
Use two DBs for all movements.

Complete each set of work AS FAST AS POSSIBLE.