Wednesday, September 16, 2015

Make sure you check out the PCF World Championship event details and signup to support your gym now!



Ankle Mobility 1 min ea. side
Wrist Stretches :30 each
10 Banded Good Mornings
15 Reverse Snow Angels


100′ Shuttle Run
5 High Jumps

5 Snatch Pulls from high hang
5 Snatch Pulls from low hang
5 Snatch Extensions from low hang
5 Overhead squat
5 Hang power snatch
5 Power snatch


Take 20 minutes to build up to a heavy set of 2 Power Snatch

Notes:  These are not touch and go reps.  Reset for the second rep and go as heavy as possible without breaking form.  New athletes may perform 2 hang power snatch.


7 minutes of Burpees

Notes: RX is doing the burpees to a 6 inch target. Buckle up! The infamous workout from the 2012 Crossfit Games open!

Cool Down

2 Rounds:
Pec Stretch :30s each side
Cat Stretch :60s
Wall Extension 10 reps

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