CrossFit Pineville – CrossFit
Warm-up
2 sets:
20 jumping jacks
10 leg swings/leg
20 walking lunge steps
100-m jog
10 PVC pass throughs
2 sets:
5 deadlifts to mid-thigh
5 deadlift shrugs
5 muscle snatches
5 power snatches
– Complete the first set with a PVC and the second with a barbell.
Weightlifting
Power Snatch (5-4-3-2-1)
E3MOM
Increase loading across as many sets as possible.
These should be touch-and-go reps.
Begin the first set around 60-65% of your 1-rep max power snatch.
Metcon
Metcon (Time)
For time:
50-calorie bike
50 overhead squats (95/65)
50 alternating DB snatches (50/35)
12 min cap
