PFC CrossFit – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
– RX –

For time:

30 clean and jerks (95/135 lb)

– INTERMEDIATE –

For time:

30 clean and jerks (65/95 lb)

– BEGINNER –

For time:

30 clean and jerks (55/75 lb)

General Warm-up (No Measure)

1 set:

5:00 slow run, bike, row, or ski

3 rounds:

10 PVC pass throughs

10 PVC good mornings

10 PVC muscle cleans

10 PVC shoulder presses

Skill Work (Weight)

Post-workout:

On an 8:00 clock:

Build to a heavy power clean and push jerk

Stretching (No Measure)

1 set:

1:00 pigeon pose/side

AT-HOME (Time)

For time:

50 DB power clean and push jerks (35/50 lb)

– Use two DBs.