CrossFit Pineville – CrossFit
Warm-up
Front Rack and OH Mobility
then…
2 sets with naked bar
5 DL
5 Hang Muscle Clean
5 Hang Power Clean
5 Shoulder Press
3 sets
4 DL
3 Hang PC
2 Push Jerk
-Build in load each set
Metcon
Disrupted DT (Time)
Every 3:00 for 7 rounds
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerks
Score is the slowest round.
Finish most rounds in 1:00 or less
Use a loading that allows for a sprint each round and the first 3 rounds unbroken.
If you have to break, do so strategically. For example, on the 11th DL or the 8th Clean.
Accessories
3 sets
10 Strict T2B
20 Abmat Sit-ups
300′ DB Farmers Carry
Rest as needed b/t sets