CrossFit Pineville – CrossFit
Warm-up
1 set:
30 Jumping Jacks
10 Alt Spider Stretch
10 Push-up to Down Dog
1 set:
5 SA Ring Rows Per Arm
10 Naked Bar Hang Snatch Pulls
5 Ring Rows
10 Hang Muscle Snatch
1 set:
10 Beat Swings
10 Naked Bar Drop Snatch to Partial Squat
10 Pull-ups/Ring Rows
10 Naked Bar High Hang Power Snatch
3 sets building to weight and workout pace
3-5 C2B
5 Hang Power Snatch
Metcon
Metcon (Time)
3RFT
15 Hang Power Snatch (95/65)
15 C2B
10 min cap
Pull-up variation should be scaled to complete in no more than 2 sets per round
Hang Power Snatch should be completed in 1-2 sets each round.
Weightlifting
Week 2 of our clean cycle.
Clean (5,5,5,4,4,4,4,4)
3×5@ 50-60%
5×4@ 60-70%
20 min to complete.
Squat cleans. Not TNG.
