CrossFit Pineville – CrossFit
Warm-up
3 sets
100 Meter Run
10 PVC Pass Throughs
10 PVC Snatch Balance
10 PVC Overhead Squats
Snatch Progressions
Weightlifting
Snatch
Sets 1-4: 2 reps @ 70-75%
Sets 5-10: 1 rep @ 80-85%
*Do not exceed 85%, we will snatch heavy in the metcon.
Metcon
“2023 Semi-Finals Event 4 and 5” (Weight)
Event 4
For time:
800 Meter Run
Max Snatch for weight
Time cap = 6 minutes
2 minute reset, then, at the 8:00 mark…
*Any type of snatch is ok.
Metcon (Time)
Event 5:
For time:
8 Snatches (135/95)(Rx+ 185/125)
800 Meter Run
Time cap = 6 minutes
*Choose a weight that can be touch and go for 8 reps. Snatch can be power or squat.
