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CrossFit Pineville – CrossFit

Warm-up

2 sets:

30 SU

10 leg swings/leg

20 walking lunge steps

10 Down Ups

20 DB shoulder presses (10 each arm)(light load)

2 sets:

5 deadlifts to mid-thigh

5 deadlift shrugs

5 muscle snatches

5 power snatches

– Complete the first set with a PVC and the second with a barbell.

Weightlifting

Snatch (12×1)

1 Squat Snatch EMOM for 12 sets.

Build to a heavy squat snatch for the day.

Increase load across as many sets as possible or perform the same weight across multiple sets.

If the squat snatch is difficult for you because of overhead squat limitations, reduce the load and focus on receiving the barbell at the bottom of the squat.

Metcon

Metcon (5 Rounds for reps)

E3MOM for 5 sets

50 Unbroken DU

ME Unbroken Strict HSPU
Scale Strict HSPU to a challenging seated DB press that allows at least 10 reps unbroken on first set.

Rest the remaining of the 3 min after you break on HSPU

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

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com