CrossFit Pineville – CrossFit
Warm-up
1 set:
50 mountain climbers
10 Kang squats (unloaded)
10 Cossack squats
10 scorpions
10 push-ups
1 set:
50 mountain climbers
10 Samson stretches
10 reps plate squat therapy
10 alternating DB deadlifts
:30 jump rope
2 sets:
10 alternating DB sumo deadlift high pulls
:30 jump rope
2 sets:
6 alternating DB snatches
:30 jump rope
– Rest 1:00 between sets.
Metcon
Metcon (Time)
5 RFT
60 DU
20 ALT DB Snatch (50/35)
12 min cap
Expect your grip to be fatigued. Relax your grip on the jump rope and remember to breathe.
Look to go unbroken on the DB snatches for as many rounds as possible.
Weightlifting
Snatch (2 Snatch Pulls + 1 Snatch)
E2MOM for 5 sets
Build through sets
Reset your grip and setup before the second snatch pull and snatch, versus going for touch-and-go reps.
