2) Love University Movement Master Class this Saturday 11AM – 2PM! $20 per person. Ask your coach for more info!
1) Come help us give back to the neighborhood for the #phillyspringcleanup this Saturday 4/8 9AM-2PM!
CrossFit Love – CrossFit
Warm-up (No Measure)
10 PVC Pass Thrus
10 PVC Drop Snatch with pause in the hole
:20 Front PVC ER Front Rack Mobility R/L
10 Overhead Squat
3 Position Snatch (6 Working Sets, increasing load)
1 Full Snatch
1 Snatch BTN
1 Hi Hang Snatch
2 Sets Empty Barbell
1 Set light
Proceed to 6 working sets
Iron Sharpens Iron (Time)
4 Rounds – 15 Minute CAP
20 Alt DB Snatch @ 50/35
10 Burpee Box Jump Overs
:30 Mountain Climbers
Rx+ = 70/50
Train Hard, Recover Hard (No Measure)
5 Minute Mandatory soft tissue or breathing work
Option 1.) Upper trap self myofacscial release with lacrosse ball
-either back to wall or on ground
Option 2.) Hamstring love with lacrosse ball sitting on a box.
Option 3.) Supine 90/90 with feet on wall — diaphragmatic breathing. Belly moves more than chest. Foam roller between knees. 3 in through the nose, 6 out through the mouth.
Do not leave until of the three is completed for five minutes.