2 Sets
1:00 machine
10 PVC Pipe Passovers
10 PVC Pipe Around the Worlds
:30/:30 sec PVC Pipe Prayer Stretch

3 Sets
10 Alternating Dumbbell Hang Snatch
10 Deep Lunge Mountain Climber Lunges
:10/:10 Sec Single Leg Glute Bridge Hold

Then Barbell warm up

Then
Strength
Every 90 seconds
1 Power Snatch + 1 Squat Snatch
*Once you can no longer Power Snatch, continue with only 1 squat snatch until you reach a heavy for the day.
Starting @ 70% of Power Snatch
Cap 12 Sets
The focus here is to transfer the energy from the Power Snatch into the Squat Snatch and keep building explosiveness as you make your way to the final squat snatches.

“Ingrid”
10 Rounds
3 Snatch 135/95lb. 61/43kg
3 Bar Facing Burpees

Goal: 5:00-8:00 minutes

Time Cap: 12:00 minutes

Stimulus: Barbell Conditioning

RPE: 9/10

Primary Objective: Keep consistent paces across all rounds. Find that groove and stay steady

Secondary Objective: Stay with quick singles of no more than 4 sec between reps on the barbell

Strategy : Attack this one with speed and consistency. The majority of athletes should stick to quick singles throughout the workout here with the goal of maintaining a pace that they can hang on from the get-go!

The workout will build intensity, but if you rest too long between movements it will make things harder and you will wind up slowing down more than you should. Try to just get into the next movement and never stop moving.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

Warm-Up:

3 Sets
:30 sec Echo Bike
:30 sec Bootstrap Squats
:30 sec Inchworm Push-Ups

8-6-4-2
Barbell Strict Press
*Start with an Empty Barbell and increasing to starting percentages on the ba
Strength
10 Minutes to establish a 3rm max strict press
when you finish use that weight to start warming up your back squat then we will go into
15 Minutes to establish a 1rm back squat.

Wod

“Race Pace”
5 Sets
1:00 minute AMRAP
10 Thrusters 95/65lb, 43/30kg
-Max Calorie Echo Bike
Rest 1:00 between sets

PRVN Recovery #9

1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold

Thanks everyone for your support of the Barbell Beatdown. It was electric in here yesterday!!!

Sunday Funday
Wod 1
14 Minute Amrap
Row 400M- split how you want
10 Synchro burpees over your bar
10 Clean and jerks 155/115 split how you want

Wod 2-
12 Minute Amrap
Run 200 together
4 rope climbs- split
12 single DB devil press split how you want 50/35

Wod 3
5 Rounds for time
20 Toes to bar split how want
40 Air squats – split how want.. perfect air squats
60 Doubles Split how you want

We will be hosting The Barbell Beatdown today. There will be no classes. We will have class on Sunday at 9am.

NO CLASSES AT at 4 and 5 pm tonight. We are setting the crossfit floor for Barbell Beatdown tomorrow.
Come out tomorrow if you want to help with the competition. Any help is appreciated.

Warm-Up

3 Sets
:30 sec Row
:15 sec Transition
:30 sec Echo
:15 sec Transition

2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations

2 Rounds
8/8 Quadruped Thoracic Rotations
2 Wall Walks
10 Wall Facing Shoulder Taps
:10 Ring Support Hold
:10 Bottom of Dip Hold

“Chip Shot'”

For Time
1000/850m Row
50 Dual Dumbbell Push Press
40/28 Calorie Echo Bike
30 Farmers Carry Reverse Lunges
20 Bar Muscle-Ups
10 Wall Walks

Dumbbell Load: 50/35lb, 22.5/15kg

Dumbbells @ 50/35lb, (22.5/15kg)

Goal: 16:00-20:00

Cap: 25:00

Stimulus: Chipper Conditioning / Muscular Endurance

RPE: 8/10

Primary Objective: Complete the workout in under 20:00

Secondary Objective: Complete the Bar Muscle-Up station in Sub 5:00 minutes

Athlete Strategy and Workout Notes:

Today, we are going after that chipper style workout with the focus on maintaining a strong pace throughout the entire workout. There will be quite a bit of interference here between movements and fatigue will gradually build here into the final 10 Wall Walks. If you go out too hot on the initial movements you will definitely start to feel time slip away on the Bar Muscle-Ups and Wall Walks as those will end up taking the most time in the workout. Play the first half of this workout conservatively with the goal of attacking the Farmers Lunges, Bar Muscle-Ups, and Wall Walks aggressively.

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose