CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Low Hang Snatch (2 Snatch Lift Off + 1 Low Hang Snatch)
Every 90 sec for 10 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
6 Power Snatch (95/65)
9 Lateral Bar Over Burpees
12 T2B
Home Workout
Pistols (4×5 each leg)
If you don’t have pistols, work on elevated single leg squats,
Work on control and balance to the ground.
Work on getting better to eventual get pistols
Metcon (No Measure)
Plyo legs 4 rounds
8/leg jumping lunge (jump as high as you can)
Rest 30 sec
8 kneel to squat jump (scale squat jump)
Rest 30 sec
50 foot sprint
Walk back
3 min rest
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 db Power Snatch
10 Lateral Bar Over Burpees
10 V-ups
*alt dB as you wish
