CrossFit Pineville – CrossFit
Warm-up
3 sets
15 Jumping Jacks
10 PVC Pass Throughs/Hang Muscle Snatch/Hang Power Snatch
5 Squat Jumps
then…
2 sets with a naked bar
5 BTN push presses
5 BTN push jerks
5 hang muscle snatches
5 hang power snatches (pause at the mid-thigh for :02)
Weightlifting
Hang Power Snatch (5×1)
E3MOM
2 hang snatch high pulls +1 hang power snatch
*Build through the sets. First working set at 50% of 1RM Snatch
Metcon
Run Carry (Time)
4 RFT
400m Run
100m Farmers Carry (50s/35s)
*20 min cap
*Your overall time in this workout comes down to the farmers carry. Consider trying to power walk or “jog” with the DBs for as much of the 100m as possible.On the run, challenge yourself to maintain a consistent pace on every round.
