PFC CrossFit – CrossFit

230717 (Time)

– RX –

For time:

400/500-m row

30 hang power cleans (145/205 lb)

400/500-m row

– INTERMEDIATE –

For time:

400/500-m row

30 hang power cleans (95/135 lb)

400/500-m row

– BEGINNER –

For time:

200/250-m row

30 hang power cleans (35/45 lb)

200/250-m row

General Warm-up (No Measure)

AMRAP 4:00:

10 mountain climbers

10 air squats

10 push-ups

Squat Clean (Pre-workout:
On a 6:00 clock:
Build to a heavy hang power clean)

Stretching (No Measure)

2 sets:

:30 sit and reach stretch

:30 wrist extension stretch/arm

At Home (Time)

For time:

400-m weighted run (35/50 lb)

50 DB hang power cleans (35/50 lb)

400-m weighted run

– Use one DB for the weighted runs and two DBs for the hang power cleans.

Work Your Weakness

Hang Power Clean (5 sets:
3 hang power cleans
– Rest as needed between sets.
– Increase loading across as many sets as possible.)

Snatch Balance (Every 2:00 for 10 sets:
1 snatch balance
– Increase loading across as many sets as possible.)

Back Squat (- Strength III –
5 sets:
5 back squats
– Rest as needed between sets.
– Increase loading across as many sets as possible.)

– SKILL I – (Checkmark)

Every 2:00 for 5 sets:

30 double-unders

1-5 strict ring muscle-ups

– STAMINA I – (Time)

For time:

6/9-cal Echo bike

– Rest :30

11/15-cal Echo bike

– Rest 1:00

16/21-cal Echo bike

– Rest 1:30

21/27-cal Echo bike

– Rest 2:00

26/33-cal Echo bike