Skip to main content

Warm-up

3 sets
:20 Bar Hang
10 American KBS
10 Goblet Squats
5 KB Windmills Each Arm
:30 Samson Stretch Each Side

then…

Snatch Progressions

Weightlifting

Hang Snatch (Hang Snatch + Snatch + OHS)
E2MOM for 5 sets starting at 55-60% of 1RM Snatch
*Build through sets

Metcon

Metcon (Time)
4 RFT
21 Wallballs (20/14)
15 T2B
9 Hang Power Snatch (115/85)
*15 min cap

Accessories

2 sets
50 Banded Hammer Curls
50 Banded Tricep Pushdowns

Brandon Shuck

Brandon Shuck

CFP Owner/Coach

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