CrossFit Pineville – CrossFit
Warm-up
2 sets:
15 PVC pass-throughs
10 push-ups
5 strict pull-ups
– Pause in the hang of the pull-up for :03.
2 sets:
3 strict presses (empty barbell)
3 push presses
3 split jerks
3-4 sets:
1-2 push presses
1-2 split jerks
– Build in load to just under your first working set.
Weightlifting
Push Press (2 Push Press + 1 Split Jerk)
E2MOM for 5 sets.
Aim to start your first set around 75% of your best push press. Increase loading across as many sets as possible. Expect your load to be limited by your push press capacity.
Metcon
Metcon (8 Rounds for reps)
16 min ALT EMOM
Station 1: 20 American KBS (1.5/1)(Rx+ 2/1.25)
Station 2: ME Wall Walks (Rx+ ME 25′ HS walk segments
Score is wallwalks/hs walks completed each round.
Fast and unbroken KB swings for most rounds.
