PG Crossfit – CrossFit
There is NO open gym from 3:30 to 4:30 on January 8th.
Reminder that this Saturday the first workout of the 9:15 AM CrossFit Plus class will be the same partner workout from the 8 AM CrossFit class. Athletes can come to either. Athletes then have the option of staying after that workout for the second workout of the 9:15 AM CrossFit Plus class.
Warm-up (No Measure)
• 10 PVC pass throughs
• 10 PVC Sotts press
• 10 leg swings
Snatch (EMOM for 10 minutes)
5 minutes to warm up to 80% of 1 RM.
Odd: 3 Snatch Balances – 65% of 1 RM for Snatch – focus on dropping under the bar, not riding the bar down.
Even: 3 Snatches at 80-85% of 1 RM.
• Power Cleans (135/95) (P Squat Clean – same weight)
• Ring Dips
10 minute time cap