CrossFit Pineville – CrossFit
Weightlifting
A) Alternating EMOM x 12-14 min
1st min: Snatch from floor
2nd min: Snatch from low hang
Start at 75% and can go up if you make both lifts
B) Alternating EMOM x 10-12 min
1st min: Clean from floor
2nd min: Clean from knee
Start at 75% and can go up if you make both lifts
Low Hang Snatch (ALT EMOM for 12-14 min)
Snatch (ALT EMOM for 12-14 min)
Clean (ALT EMOM for 10-12 min)
Hang Clean (ALT EMOM for 10-12 min)
Pause Jerks (5×2)
3 sec pause in dip and catch. Can be split or push jerk.