CrossFit Pineville – CrossFit
Warm-up
Line Drills then…
2 sets:
5 clean deadlifts to mid-thigh (empty barbell or training bar)
5 clean pulls
5 muscle cleans
5 front squats
5 hang cleans
5 cleans
1 set:
5 power cleans (20%)
3 power cleans (30%)
3 power cleans (40%)
1 power clean (50%)
1 power clean (60%)
1 power clean (70%)
Weightlifting
Power Clean (10×1)
1 Power Clean EMOM for 10 sets
Increase loading across as many sets as possible.
The goal is to find a heavy single for the day.
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
2-4-6-8…etc
Wallballs (20/14)
1-2-3-4…etc
Power Cleans (185/125)
Must be able to perform 2 unbroken power cleans at workout weight in the warm-up.
Moderately heavy loading.
Stick to fast singles on the power cleans.
