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Warm-up

3 sets
60 second Plank Hold from Push-Up Position
10 Wide Grip Empty Bar Bent Over Rows
10 Empty Bar Romanian Deadlifts
10 Empty Bar Hang Muscle Cleans
10 Empty Bar Front Squats

then..

Clean & Jerk Progressions

Weightlifting

Power Clean & Jerk (1×1)
*Spend 12 min to work to a heavy 1 rep.

then…
Clean and Jerk (1×1)
Drop back to 65% of PC&J and spend 12 min working to a heavy Clean & Jerk.

Metcon

Metcon (5 Rounds for reps)
5 sets on a 1:45 clock
Accumulate 1:00 Dball Bear Hug (100/80)(Rx+ 150/100)
ME V-ups in remaining time
Rest 1:00

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