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PVC Stretches 


Find your 1-rep max Push Press

Rest, then... 

2017 Online Masters Qualifier Event 3

21-15-9 reps for time of: 

Shoulder-to-Overhead, 135lbs/95lbs

Chest-to-Bar Pull-ups  


1. 1RM Push Press

2. WOD 

3. AMRAP Repeats 

AMRAP in 3:00 of: 

12 DB Front Rack Lunges, 50lbs/35lbs 

9 Box Jumps, 24”/20” 

6 DB Power Cleans @ 50lbs/35lbs 

Rest 1:00 x 3 sets 

4. Aerobic 

10 sets of: 

1:00 Hard Run 

1:00 Walk 


CFLV Weightlifting "Sweat The Technique (Remix)" 

1. Behind the Neck Snatch Push Press

80% of best 5RM x 6 Reps x 3 Sets 

2A. Incline Bench Press

8 Reps x 3 Sets

2B. Dumbbell Rows

12 Reps x 3 Sets

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Rocco Di Jerlando is a trainer at CrossFit La Verne in Southern California.  He holds a Bachelor of Science in Kinesiology with an emphasis in exercise science.  Read more about Rocco here.

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