CrossFit Pineville – CrossFit
10 leg swings/leg
20 walking lunge steps
10 Down Ups
20 DB shoulder presses (10 each arm)(light load)
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.
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 (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