Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Hang Snatch (2 Snatch Lift off + 1 Hang Snatch)

*E90 for 10 sets

*Start around 70% of 1RM and increase through sets. If you miss twice reduce the load and finish sets there.

Metcon

Metcon (Time)

3 RFT

300m Row (Rx+ 1k Bike)

60 DU

20 OHS (45/35)
*10 min Cap

Home Workout

Dumbbell Snatch (EMOM x 10)

Complete 10 Alt DB snatches each min

*focus on chest up/strong pull/sturdy catch, smooth transition

Metcon (Time)

3 RFT (rounds for time)

300 meter run (or row)

60 DU

20 Alt Single Arm OH DB Lunge (50/35)