CrossFit Pineville – CrossFit
Weightlifting
Snatch Grip Push Press (Sn. Push Press + Sn. Thruster + Sn. Balance + OHS)
Snatch Warm-up
*3 sets of complex
Hang Power Snatch (4×2)
Every 90 sec @70-80% of 1RM Power Snatch
Snatch (Snatch High Pull + Snatch)
Every 90 sec for 8 sets @80-90% of 1RM Snatch
Press from Split Position (3 Press from Split + 3 Split Jerk (pause in split )
Jerk Warm-up: 3 sets light
Split Jerk (8×1)
Every 90 sec for 8 sets @75-85% of 1RM jerk.