CrossFit Pineville – CrossFit
Warm-up
2 sets
100m Jog
3 Broad Jumps
3 sets
5 Plate Goblet Squats
10 Plate G2OH
15 Plate Hops
Power Clean Progressions
Weightlifting
Power Clean (2 Clean Lift Off + 1 Power Clean)
E2MOM for 8 sets
Build over the 8 sets
The Clean Lift Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of the lift-off, and pause 2 sec at the knees for each lift-off. After the seconds lift off, reset and perform the power clean.
Metcon
Metcon (Time)
5 RFT
200m Run
6 G2OH (155/105)
12 Pull-ups
15 min cap
G2OH should be a weight you could touch and go fresh.
Think quick singles on the G2OH. You can snatch or clean & jerk.
