Announcements

There will only be one class at 9 AM on the 4th of July.

PFC CrossFit – Open Gym

230703 (10 Rounds for weight)

– RX –

Every 2:00 for 20:00:

1 power snatch

1 hang squat snatch

1 high hang squat snatch

– INTERMEDIATE –

Same as RX’d.

– BEGINNER –

Every 2:00 for 20:00:

3 power snatches

3 hang power snatches

3 overhead squats

General Warm-up (No Measure)

1 set:

20 jumping jacks

5 push-ups to down dog

10 PVC pass throughs

20 jumping jacks

5 push-ups to down dog

10 PVC around-the-worlds

20 jumping jacks

5 push-ups to down dog

10 PVC snatch grip behind the neck presses

Skill Work – Pre-workout (AMRAP – Reps)

Pre-workout:

8 sets for reps:

:20 double-unders

– Rest :10

Stretching (No Measure)

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

At-home Option (Weight)

Every 2:00 for 20:00:

2 left-arm DB snatches

2 left-arm DB hang squat snatches

2 left-arm DB squat snatches

– Switch arms.

2 right-arm DB snatches

2 right-arm DB hang squat snatches

2 right-arm DB squat snatches

Work Your Weakness

Strength I (Weight)

EMOM 12:

Min. 1-4 | 5 front squats

Min. 5-8 | 3 front squats

Min. 9-12 | 1 front squat

– Add load each minute.
Record heaviest load lifted.

Strength II (Checkmark)

5 sets:

100-ft DB farmers carry (50/70 lb)

10 DB push presses

– Rest :30-1:00 between sets.

Strength III (3 Rounds for weight)

3 sets:

3 deadlifts

– Keep all sets unbroken.

– Rest 3:00 between sets.

Stamina I (5 Rounds for time)

5 rounds for time:

400/500-m row

– Rest 2:00 between rounds

– Substitute 400-m run.

Skill I (Checkmark)

5 sets:

3 false-grip ring pull-ups

3 strict muscle-ups or muscle-up transitions

:30 ring support hold

– Rest as needed between movements and sets.

– Use feet to assist on this skill work as needed.