CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
20 mins
Snatch Complex
Power Snatch + Hang Snatch x 2
E2MOM for 6 sets
Sets 1-3 at 70%
Sets 4-6 at 75%
*You can drop and reset after first hang snatch
Hang Snatch (6 sets – 1 PS + 2 Hang Snatch at 70-75%)
Metcon
Metcon (Time)
50/30 Cal Row
40 Goblet Cossack Squats (1.5/1) (Rx+ Pistols)
20 Pull-ups + 20 HR Push-ups (Rx+ Ring MU)
20 Hang Power Snatch (Rx+155/105)(95/65)
*15 min cap