Announcements
Ladies!!! Join us for Sip, Stretch + Shop on Friday May 10th at 6pm! Treat yourself to drinks, dessert, yoga, stretching, skincare + jewelry! RSVP to Michelle – tickets $20, friends are welcome!
CrossFit Pineville – CrossFit
Warm-up
2 sets:
:30 Supine Hang from bar
10 Yoga Push-ups
10 Beat Swings
2 sets:
:30 Banded Palloff Hold Each Side
10 BW Glute Bridges
2 sets:
5 Naked Bar Power Clean
5 Strict Press
5 Push Press
5 Push Jerk
1-2 sets Clean and Jerk building to starting weight.
Metcon
CrossFit Games Quarterfinal Event 4 (AMRAP – Reps)
On a 10 min continuous clock, complete as many reps as possible:
10 Clean and Jerks (135/85)
Rest 1:00
10 Clean and Jerks (185/125)
Rest 1:00
10 Clean and Jerks (225/155)
Rest 1:00
ME Clean and Jerks in remaining time (245/165)
Rest 5 min then into metcon #2
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
4 Strict HSPU
8 T2B
12 American KBS (1.5/1)
Rest :30 after each set
No kipping HSPU. Find a near unbroken scale for strict HSPU.
T2B in 2 sets or less
Push for UB KBS.
