CrossFit Pineville – CrossFit
Weightlifting
A) Hang Muscle Snatch + 3 Pause OHS (5 sec Pause in the bottom): 2 Sets Light to warmup
B) 1 lift every 30 seconds. 1 min rest after every 3rd lift.
– Above Knee Snatch
– Below knee Snatch
– Snatch from floor
Start at 65-70% of max Snatch and build in weight each round for 5 rounds
C) 1 lift every 30 seconds. 1 min rest after every 3rd lift.
– Above Knee Clean
– Below knee Clean
– Clean from floor
Start at 65-70% of max Clean and build in weight each round for 4 rounds
Hang Snatch (5 sets – starting at 65-70%, building)
Low Hang Snatch (5 sets – starting at 65-70%, building)
*below the knee
