PFC CrossFit – Open Gym

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
– INTERMEDIATE –

5 rounds for time:

400-m run

15 overhead squats (45/65 lb)

– BEGINNER –

3 rounds for time:

400-m run

15 overhead squats (PVC or empty barbell)

General Warm-up (No Measure)

Round 1:

Partner 1 comes back and they switch.

Partner 1: 100-m jog

Partner 2: PVC overhead alternating lunges

Round 2:

Partner 1 comes back and they switch.

Partner 1: 50-m side shuffle each direction

Partner 2: alternating lateral lunges

Round 3:

Partner 1 comes back and they switch.

Partner 1: 100-m run backwards

Partner 2: hang squat snatch

Skill-work – Pre-workout (Weight)

Pre-workout:

12:00 to build up to a heavy complex:

3 muscle snatches + 2 power snatches + overhead squat

Stretching (No Measure)

2 rounds:

1:00 calf roll/side

1:00 quad smash/side

Work Your Weakness

Snatch (- STRENGTH I –
5 x 3
Snatch
– No misses. Work on building consistency at a weight that is challenging, but manageable.)

Stamina I (No Measure)

Every 2:00 x 4 Rounds:

100ft overhead single arm dumbbell carry

– Switch arms after 50ft. Choose the heaviest weight you can complete while maintaining a straight arm and neutral neck position.

Handstand Walk (Skill I

For max distance:
3:00 handstand walk

– OR –

For time:
100 shoulder taps
– Accumulate shoulder taps in a handstand against the wall, or in a plank position.)