CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
20 mins
E2MOM for 10 sets
Snatch
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 85-90%
*Sets 9-10 = 1 rep @ 90-95%
*If no true 1RM then start light and move up through sets
Snatch (3, 3, 2, 2, 1, 1, 1, 1, 1, 1)
Metcon
Metcon (Time)
5 Rounds
4 C2B (Rx+ Ring MU)
8 HR Push-ups (Rx+ Strict HSPU)
10 Single Arm DB OH Walking Lunge (50/35)
