CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
25 mins
E2MOM for 10 sets
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%
*Go a little heavier if you made all your lifts last week!
Snatch (3, 3, 2, 2, 1, 1, 1, 1, 1, 1)
Metcon
Metcon (Time)
21 Hang Power Cleans (Rx+ 185/125)(115/85)
15 Strict HSPU (Rx+ Add 45/25 plate for deficit)
9 C2B (Rx+ Ring MU)
15 Ground to Overhead (Rx+ 185/125)(115/85)
12 Strict HSPU (Rx+ Add 45/25 plate for deficit)
7 C2B (Rx+ Ring MU)
*10 min time cap
