CrossFit Pineville – CrossFit
Warm-up
3 sets:
:30 Wrist Stretch
:30 Bar Hang
10 PVC Pass Throughs
10 Push-up to Down Dog
then..
3 sets with a naked bar
3 Strict Press
3 Push Press with a Pause in the Dip
3 Split Jerk with a Pause in the Dip
Weightlifting
Pause Split Jerk (10×2)
2 sec pause in the dip
E2MOM for 10 sets
Split Jerk with 2 second pause in the dip
Build through the sets to a heavy double.
Metcon
Metcon (Time)
For time:
20 50′ Shuttle Runs
60 ALT DB Snatch (50/35)
20 50′ Shuttle Runs
10 min cap
