CrossFit Pineville – CrossFit
Warm-up
2 sets:
1:30 Bike or Row
3 Broad Jumps
then..
3 sets:
5 Kang Squats
10 Plate G2OH
15 Fast Fee on Plate
then…
Clean Progressions
Weightlifting
Power Clean (1 Power Clean + 1 Front Squat + 1 Hang Clean)
Every 2:00 for 5 sets
Start around 65% of 1RM Clean
Build over the sets
Hang onto the bar for the entire complex.
Metcon
Metcon (4 Rounds for time)
Every 4:00 for 4 sets
30/22 Cal Bike or 40/30 Cal Row
30 SA KB Snatch (1.5/1)
You will perform 2 sets on the bike and 2 sets on the row.
Partition the snatches b/t arms however you would like. These come from the ground
