CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
Deadlift (8,6,4,2,2,2)
E2MOM
*Set 1 – 8 reps @ 50% of 1RM
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
Metcon
Metcon (Time)
10 Rounds (5 on each arm)
12 SA DB DL (50/35)
9 SA DB Hang Power Clean
6 SA DB S2OH
Complete a full round on right arm then switch to the left arm for a full round. Alt full rounds on each arm until you complete 5 full rounds on each arm.
Home Workout
Metcon (Time)
10 Rounds (5 on each arm)
12 SA DB DL (50/35)
9 SA DB Hang Power Clean
6 SA DB S2OH
Complete a full round on right arm then switch to the left arm for a full round. Alt full rounds on each arm until you complete 5 full rounds on each arm.
Afterbash
Dips (4×10-20)
Complete some form of dip
keep strong and controlled
Barbell Curls (4×10-20)
some form of a curl,
focus on strong and smooth movement
**superset with dips, rest 2-3 min between superset
