CrossFit Pineville – CrossFit
Warm-up
3 sets:
20 banded pull-aparts
15 banded pass-through
10 hanging scap shrugs
1 set:
10 strict presses (35/45 lb)
1 set:
10 push presses (35/45 lb)
5 push presses (building)
3 push presses (building)
2 push presses (working weight)
Weightlifting
Push Press (7×2)
E2MOM for 7 sets
Increase loading across as many sets as possible.
Begin your first set around 70% of your best single.
Metcon
Metcon (Time)
5 RFT
15 S2OH (95/65)
12 C2B
9 SDLHP
15 min cap
Push jerks should be unbroken for the majority of the workout.
Chest-to-bar pull-ups should take no more than 3 sets.
The sumo deadlift high pulls should be completed in 2 sets or less.
