Skip to main content

Warm-up

3 sets at increasing intensities
1:00 row
20 Forward Lunges with arms OH
3-5 Strict Pull-ups/Ring Rows
3-5 Push-ups

Snatch Progressions

Weightlifting

High-Hang Snatch (2×3)
E2MOM for 2 sets at 65-75% of 1RM Snatch

into…

Hang Snatch (2×3)
E2MOM for 2 sets at 75-80%

into…

Snatch (2×3)
E2MOM for 2 sets at 80%

*Drop and reset for each rep.

Metcon

Metcon (10 Rounds for reps)
15 min ALT EMOM
Min 1: 5 Power Snatch + 5-10 Cal Bike
Min 2: 5 Power Snatch + 5-10 Pull-ups
Min 3: Rest
*Power Snatch at 60% of 1RM Snatch

Brandon Shuck

Brandon Shuck

CFP Owner/Coach

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com