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CrossFit Pineville – CrossFit

Warm-up

1 set:

100m Jog

10 slow muscle snatches (PVC)

10 overhead lunges (PVC)

10 good mornings (PVC)

10 overhead squats (PVC)

1 set:

:15 fast high knees

15 ring rows

15 push-ups

15 good mornings (empty barbell)

15 shoulder presses

1 set:

10 snatch grip deadlift shrugs (from the hang)

10 beat swings

1 set:

10 hang muscle snatches (empty barbell)

2 strict pull-ups/ring pull-ups

1 set:

10 hang power snatches (empty barbell)

1 burpee pull-ups/Ring MU

Metcon

Metcon (Time)

5 RFT

7 Hang Power Snatch (115/75)

3 Ring MU
Scale Ring MU to low ring MU transitions or burpee ring pull-ups

10 min cap

Weightlifting

Hang Power Snatch (10×1)

EMOM for 10 sets

Increase loading across sets

Hang Snatch is starting at position 2.

Start around 60% of 1RM Power Snatch

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com