CrossFit Pineville – CrossFit
Warm-up
2 sets:
100m Jog
10 push-ups
10 PVC pass-throughs
10 empty bar shoulder presses
10 squat jumps
Push Jerk Progressions
3-5 sets:
3 push jerks (building)
– Rest 1:00-1:30 between sets.
Weightlifting
Push Jerk (5×3)
Increase load through sets
First weight on the bar is your first starting set.
Metcon
Dumbbell DT (Time)
5 Rounds
12 DL
9 Hang Power Clean
6 S2OH
*50/35 DBs
