This week will be an interesting week at PFCF. Monday will be the start of an olympic weightlifting cycle. Before each workout we will practice/perform a variation of one of the olympic weightlifting movements. Athletes who are new to the movements will spend the time learning and practicing the lifts with limited weight. Athletes who are comfortable with the movements will perform the lift of the day prior to the workout of the day. If you have questions as to what category you fall in please ask.

This week will also be a CrossFit benchmark week. We will perform a benchmark WOD each day this week and will reevaluate our progress on the same workouts in another 6 weeks.

Beginner lifters: 15 minutes practice of snatch from the hang.

Intermediate/advanced lifters: 15 minutes to establish a 3 position snatch (high hang, knee, ground)

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=65Then:

“Cindy” 20 minute AMRAP of 5 pull-ups, 10 push-ups, 15 squats.