CrossFit Pineville – CrossFit
Warm-up
3 sets
5 Weighted Pass Throughs
:30 Bottom Squat with arm OH
5 PVC OHS
:30 Supine Bar Hang
then…
2 sets: (first set with PVC, second with naked bar)
5 Muscle Snatch, 5 OHS
4 Power Snatch, 4 OHS
3 Squat Snatch, 3 Snatch Balance
2 Squat Snatch, 2 Snatch Grip Sotts Press
Weightlifting
Snatch (1×1)
E2MOM for 10 sets
Build through the sets to a heavy 1RM for the day.
The focus is a squat snatch. Start around 50% of 1RM.
Metcon
Metcon (4 Rounds for time)
4 sets
On a 3:00 clock complete:
50 Crossover SU
10 Burpee Box Jump Over (24/20)
Each round is for time.
Rest the remainder of the 3:00
