Open Gym – Mon, May 22


Open Gym – Mon, May 22


Ascent Protein recovery water is on sale to wholesale price until all product is gone. Discount already applied when purchased via kiosk at gym.

PFC CrossFit – Open Gym

1 Power Clean + 1 Hang power clean + 1 Jerk (7 Rounds for weight)

7 Sets of:

1 Power Clean

1 Hang power clean

1 Jerk

Lift every 3 minutes
Can be split of push jerk

WOD Guidance

Today, we have a heavy complex! As always, “heavy” will be relative to each individual. Some of you may PR today, and some of you may use this as an opportunity to dial in mechanics and get in volume. Mechanics may start to deteriorate as you add load; if this happens, hold the same load or reduce if needed to dial things back in before increasing again. Use today to work on technique, lift heavy, and push your limits. Partner up, share a barbell, encourage each other, and have fun!

Cool Down

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm