CrossFit Pineville – CrossFit
Warm-up
PVC Snatch Warm-up
5 Snatch DL
5 Hang High Pull
5 High Hang P. Snatch
5 Drop Snatch
5 OHS
then..
2 sets:
3 Snatch RDL
3 Snatch High Pull from Below Knee
3 Muscle Snatch
3 OHS
3 Snatch Push Press BTN
3 Snatch Balance
3 Hang Power Snatch
3 Low Hang Snatch
**1st set with naked bar. Add a light weigth for set 2.
Weightlifting
Snatch (6×1)
1 Squat Snatch E2MOM for 6 sets.
First working set should start at 80% and then build.
Metcon
Metcon (Time)
For time:
500m Row (Rx+ Ski)
25 OHS (95/65)
25 Pull-ups (RX+ C2B)
25 OHS
500m Row (Rx+ Ski)
10 min cap
Scale OHS to front squat.
Squat weight should allow for unbroken sets or at maximum 1 break.
