CrossFit Pineville – CrossFit
Warm-up
3 sets
:30 Row
5-10 Push-ups
20 Air Squats
5 SA KB DL Each Arm
then..
Power Snatch Progressions.
Weightlifting
Power Snatch (1×1)
*Take 10 min to build to 80+% of 1RM Snatch.
*This doesn’t mean max out.
Metcon (4 Rounds for weight)
Power Snatch Barbell Cycling
E2MOM for 4 sets
Set 1: 9 reps @ 40%.of 1RM P. Snatch
Set 2: 9 reps @ 40%
Set 3: 9 reps @ 45%
Set 4: 9 reps @ 45%
*Score is weight used each set
*Hold onto bar for all reps
Metcon
Metcon (Time)
For time:
500m Row
30 C2B (Rx+ 15 Ring MU)
15 T2B (Rx+ T2R)
15 OHS (135/95)
500m Row
*12 min cap
