CrossFit Pineville – CrossFit
Warm-up
3 sets:
20 Jumping Jacks
10 Leg Swings per Leg
20 Walking Lunges
10 PVC Pass Through
10 Burpees
Clean Progressions
Weightlifting
Clean (3,3,3,3,2,2,2,1,1)
20 min to complete week 5 of clean cycle.
4×3@70-80%
3×2@80-90%
2×1@90+%
Metcon
Metcon (3 Rounds for reps)
3 sets on a 2:00 clock
12 Front Squat (155/105)
ME Burpee Box Jump Over (24/20) in remaining time.
Rest 2:00 b/t sets
Goal is to have 1:00 at a min to perform burpee box jump overs.
Front squats should be a weight you can go unbroken.
Score is burpee box jump overs each round.
