CrossFit Pineville – CrossFit
Warm-up
2 sets:
100m Jog
10 good mornings (PVC)
10 front squats
10 glute bridges
1 set:
5 deadlift-shrugs (empty barbell)
5 power cleans
5 front squats
5 hang squat cleans
5 squat cleans
Every 1:30 x 5 sets:
1 power clean
1 squat clean
1 front squat
-Building to starting weight
Weightlifting
Power Clean (1 Power Clean + 1 Squat Clean + 1 Front Squat)
E1:30 for 10 sets
Start light and add load every other round for as long as you can.
Start around 60% of 1RM Power Clean
Hold onto the bar the entire complex.
Metcon
Metcon (2 Rounds for reps)
2 sets for total reps
2:00 Wreck Bag Back Rack Lunge (50/35)
Rest 1:00
2:00 Wreck Bag Back Squats
Rest 1:00
