CrossFit Pineville – CrossFit
Warm-up
3 sets
:20 Squat Jumps
:20 HS Hold
10 KB Sotts Press
10 Cossack Squats
then…
Snatch Progressions
Weightlifting
Snatch (1×1)
Every 1:30 for 10 sets
Sets 1-3: 2 reps @ 65%
Sets 4-6: 2 reps @ 70%
Sets 7-10: 1 rep @75%+
**Build through the last 4 sets but if you miss, drop by 5% on the next rep.
Metcon
Metcon (Time)
For time:
50 Single DB Box Step Overs (50/35)(24/20)
50 Medball Cleans (20/14)
50 Bodyweight Box Step Overs (24/20)
50 Air Squats
*20 min cap
*Both feet must touch the top of the box on the step overs
*Must reach full extension on the clean portion of the medball clean. NO CHEATING THE REP.
