Skip to main content

Warm-up

Front Rack Mobility
OH Mobility

then…

Naked Bar Warm-up
2 sets
10 DL
10 Bent Over Row
5 Strict Press + 5 Push Press

then…

Power Clean Progressions

Weightlifting

Power Clean & Jerk (1 Clean Lift Off + 1 Clean Pull + 1 PC&Jerk)
E2MOM for 8 sets
Sets 1-3: 70-75% of 1RM C&J
Sets 4-6: 75-80%
Sets 7-8: 80-85%

Metcon

Metcon (Time)
For time:
12-9-6
G2OH (135/95)
C2B (Rx+ Bar MU)

rest 2:00 then…

15-12-9
G2OH (95/65)
Pull-ups (Rx+ C2B)
*Score is total time including rest.
*6 min cap per workout

Brandon Shuck

Brandon Shuck

CFP Owner/Coach

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com