CrossFit Pineville – CrossFit
Warm-up
2 sets:
:30 Bar Hang
5 Windmills Each Arm
:30 Bottom Squat Hold with Arms OH
5 HS Kickups
then…
2 sets: First set with PVC, Second set with Naked bar
5 Muscle Snatch
5 OHS
4 Power Snatch
4 OHS
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Sotts Press
Hang Power Snatch (Hang Power Snatch + Power Snatch + 2 Tempo OHS)
Every 2:30 for 6 sets
Similar to last week. Focus on stability and balance through the foot on the OHS.
3 sec tempo down
Metcon
Metcon (Time)
3RFT
10 Power Snatch (135/95)
15 T2B
10 min cap
Choose a barbell weight where you could cycle 5-10 unbroken reps
