CrossFit Pineville – CrossFit
Warm-up
Line Drills
then…
2 sets
5 Push-ups
5 Pike Push-ups
10 AKBS
:15 Ring Support Hold/Push-up Plank Hold
then..
Clean Progressions
Weightlifting
Power Clean (Power Clean + Hang Squat Clean)
E2MOM for 10 sets
Sets 1-3 @ 60-70% of 1RM PC
Sets 4-6 @ 70-80%
Sets 7-10 @80-85%
Metcon
Metcon (Time)
For time:
15 Power Cleans (155/105)
30 Ring Dips
10 PC
20 Ring Dips
5 PC
10 Ring Dips
10 min cap
The PC weight should be a weight you could handle some touch and go reps, but think quick singles in the workout.
