CrossFit Pineville – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up/Clean Barbell Warm-up
Weightlifting
25 mins
Performance: 3 Position Clean
*From Position 1, 2 & 3
1 @ 50-60-70-75-70% 1RM Clean
*Try to not drop the bar from position 1 to 2. Reset on position 3
Fitness: 5×3 Power Clean
3 Point Cleans (1 at 50-60-70-75-70% 1RM Clean)
Power Clean (5×3)
Metcon
Metcon (5 Rounds for time)
5 Rounds Every 2 min
5 Power Cleans at 60% 1RM
10 Bar Over Burpees
*Each round for time
*Rest the remaining of the 2 min round
