CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
25 mins
Clean Complex E2MOM
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
*Percentages are increasing from two weeks ago; if you hit all your lifts on 11/21, work through these percentages
*This week is a squat clean
Hang Clean (10 sets Clean + Hang Clean)
Metcon
Metcon (Time)
30/25 Cal Row
12 S2OH (Rx+205/135)(135/95)
200m Run
9 S2OH
50 DU
6 S2OH
