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
20 SU
10 Ring Rows
then…
2 sets
5 Yoga Push-ups
5 Naked Bar/PVC Sotts Press
then..
Snatch Progressions
Weightlifting
High-Hang Snatch (3×1)
E2MOM for 3 sets
1 rep at 70+% of 1RM Snatch
These are all squat snatch.
Hang Snatch (3×1)
E2MOM for 3 sets
1 rep at 75+%
Snatch (3×1)
E2MOM for 3 sets
1 rep at 80+%
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
6 Pogo Burpees Over the DB
12 ALT DB Snatch (50/35) (Rx+ 70/50)
Goal is 5+ rounds
Both feet must clear the DB over and back
