CrossFit Pineville – CrossFit
Warm-up
2 sets
:20 Jumping Jacks
10 Alt Cossack Squats
:20 Mountain Climbers
10 Counterbalance Squats
1 set with naked bar
10 Clean DL
10 Clean DL with shrug
10 Muscle Clean
10 Front Squat
10 Hang Squat Clean
10 Squat Clean
Weightlifting
Clean (5-5-5-5-4-4-4)
20 min to complete.
4×5@50-60%
3×4@60-70%
This is week 1 of 8 for a new squat clean cycle.
Metcon
Metcon (Time)
For time:
45 C2B
30 Front Squats (185/125)
10 min cap
Work on C2B for no more than 5:00.
Perform at least 5 FS everytime you pick up the bar from the ground.
