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Warm-up

2 sets
100m Jog
:20 Bar Hang
10 American KBS
10 Lateral Hops Over the KB

Power Snatch Technique

Weightlifting

Touch & Go Power Snatch
5 min EMOM
5 reps at 50-55% of 1RM Power Snatch

Rest 1:00

4 min EMOM
3 reps at 65-70%

Rest 1:00

Every:30 for 8 sets
1 rep at 80-90%
Power Snatch (5×5)
Power Snatch (4×3)
Power Snatch (8×1)

Metcon

Metcon (AMRAP – Reps)
9 min AMRAP
6 ALT DB Snatch (50/35)
6 T2B
12 ALT DB Snatch
12 T2B
18 ALT DB Snatch
18 T2B
*After the 18s go back the 6s and continue the AMRAP

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

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com