CrossFit Pineville – CrossFit
Warm-up
1 set:
:30 down ups
10 snatch-grip deadlifts (empty bar)
1 set:
:30 down ups
10 snatch pulls (empty bar)
1 set:
:30 down ups
10 power snatches (empty bar)
1 set:
:30 down ups
10 overhead squats (empty bar)
1 set:
:30 down ups
10 hang squat snatches (empty bar)
3 sets :
3 squat snatches
– Rest 1:00 between sets.
Weightlifting
Snatch (5×3)
E3MOM for 5 sets
Complete unbroken reps.
Increase loading across as many sets as possible.
Aim to begin your first set around 60-70% of your best squat snatch.
Metcon
2010 NORCAL Sectional Workout A (AMRAP – Reps)
On a 6:00 clock
800m Run
ME OHS in remaining time (115/75)
Scales OHS to OH lunges or front squats
Push the run and get right onto the barbell.
