CrossFit Pineville – CrossFit
Warm-up
2 sets
:45 SU
25′ Bear Crawl Forward
25′ Bear Crawl Backward
then…
3 sets
5 Tall Jerks (start with just the bar and make small increases)
5 Squat Jumps As High As Possible then land is a partial squat and reset.
Split Jerk Progressions
Weightlifting
Press from Split Position (2×5)
Stay light and feel balanced in the split.
5 min to complete
Split Jerk (2,2,1,1,1)
Every 2:00 for 5 sets
First set should be around 60-65% of 1RM Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
30 DU
12 T2B
12 DB Floor Press (50/35)
DB weight should allow for mostly unbroken sets.
