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CrossFit Pineville – CrossFit
Warm-up
2 sets:
1:00 SU
50′ Panther Crawl (25′ forward/25′ backward)
5 Barbell Kang Squat
2 sets
15 Red Band Muscle Snatch
5 Burpee Broad Jump
Snatch Progressions
Weightlifting
These are all meant to be squat snatch.
Hang Snatch (3×1)
E2MOM for 3 sets
Working sets should be 70+% of 1RM Snatch
Increase through sets.
Snatch (5×2)
E2MOM for 5 sets
Pick up from where you left off on the hang snatch and build through sets.
Drop and reset for each rep.
Metcon
Metcon (Time)
5 RFT
6 S2OH (135/95)
12 T2B
30 DU
12 min cap
The S2OH weight should challenge you, but all reps should be UB for all 5 sets.
