CrossFit Pineville – CrossFit
Warm-up
2 sets
4 50′ Shuttle Runs
5 Broad Jumps
5 Yoga Push-ups
then…
3 sets with a naked bar
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Hang Squat Cleans
5 Push Press
Weightlifting
Pause Power Clean (1 Pause Power Clean + 1 Power Clean)
3 sec pause at knee (pos 2)
*E2MOM for 5 sets @ 60% of 1RM Power Clean
*3sec pause at knee
Power Clean & Jerk (5,5,5,4,4,4,3,3,3)
EMOM for 9 sets
Sets 1-3:5 reps @ 50% of 1-RM Clean and Jerk
Sets 4-6:4 reps @ 60%
Sets 7-9:3 reps @ 70%
*Hang onto bar for all reps. Touch-n-go
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
50 UB SU
15 S2OH (95/65)
50 DU
15 T2B
