CrossFit Pineville – CrossFit
Warm-up
2 sets
100m Jog
:30 Supine Bar Hang
:30 Push-up Plank
then..
2 set:
50′ Dbl DB/KB Front Rack Carry
50′ Front Rack + Left arm OH Carry
50′ Front Rack + Righ arm OH Carry
50′ Dbl OH Carry
Jerk Progressions
Weightlifting
Press from Split Position (2×5)
Every 1:30 for 2 sets.
Stay light and feel balanced in the split position.
Push Jerk (1 Push Jerk + 1 Split Jerk)
Every 1:30 for 8 sets
Set 1-2: 55-60% of 1RM Push Jerk
Set 3-4: 65-70%
Set 5-6: 70-75%
Set 7-8: 80-85%
Metcon
Metcon (Time)
3 RFT
400m Run
8 Strict Pull-ups
16 HR Push-ups (Rx+ Strict HSPU)
10 min cap
Find a pull-up option that allows for 1-2 sets for the 8 reps.
