Announcements

Every Monday you will see the extra work for the week. It will be labeled as Strength, Stamina, or skill. If you want to do extra work you can reference back to Monday and choose one you’d like to do. This is totally optional and intended for those who might want a little more on some days. I will get it displayed on the whiteboard at the gym and updated weekly but use the app for now. Thanks!

PFC CrossFit – Open Gym

Skill Work (6 Rounds for weight)

Pre-workout:

Every 2:00 for 6 rounds:

3 hang power snatches

230602 (Time)

– RX –

For time:

21-15-9:

Hang power snatches (65/95 lb)

Toes-to-bars

– INTERMEDIATE –

For time:

21-15-9:

Hang power snatches (55/75 lb)

Feet-above-shoulders

– BEGINNER –

For time:

21-15-9:

Hang power snatches (35/45 lb)

Hanging knee raises

Stretching (Checkmark)

1 set:

:30 cobra stretch

1:00 forearm/wrist stretch

General Warm-up (No Measure)

2:00 row or SkiErg

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 PVC pass throughs

5 push-ups to down dog

10 PVC behind the neck snatch grip presses

5 push-ups to down dog

10 PVC around-the-worlds