Monday

CrossFit Pineville – CrossFit

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Warm-up

3 min easy bike

Barbell Complex Warm-up

Low Hang Clean & Jerk (8×1)

E2MOM for 8 sets

*Start around 60% of 1RM C&J and build through sets

Weightlifting

Metcon

Metcon (Time)

For time:

40/30 Cal Bike

40 Burpee Pull-ups

Home Workout

Metcon (AMRAP – Rounds and Reps)

Til Death, Do We Part

E2MOM until you can no longer complete reps inside time

6 V-ups

6 pushups

6 Alt DB Snatch-ters (power snatch, plus thruster) (50/35)

rest remaining time

Each round add 2 reps to each movement

Round 2, 8-8-8

Round 3, 10-10-10

Round 4, 12-12-12
Choose a weight you feel very comfortable cycling for high reps

Accessories

Midline Strength

3 rounds

KB front rack carry 100′ right arm

KB farmer carry 100′ right arm

repeat with left arm

rest 1-2 min

Choose a KB you can go UB holding