CrossFit Pineville – CrossFit
Warm-up
1 set:
5 Box Jumps
10 Alt Scorpion Stretch
5 Box Jumps
10 Naked Bar DL
1 set:
5 Box Jump
10 Alt Spider Stretch
5 Box Jump
10 Naked Bar Clean Pulls
1 set:
5 Box Jump
10 Naked Bar Good Mornings
5 Box Jump
5 Muscle Clean
5 Power Clean
Weightlifting
Power Clean (5×2)
2 PC E3MOM for 5 sets
Start at 70% of 1RM and increase thorughout.
Hold onto the bar through reps. These are all touch and go.
Metcon
Metcon (Time)
For time:
2 Power Clean (155/105)
5 Box Jumps (24/20)(Step Down)
4 PC
5 Box Jump
6 PC
5 Box Jump
8 PC
5 Box Jump
10 PC
Perform as many touch-and-go reps with the barbell as possible. When your grip begins to go, break the sets into manageable reps that require minimal rest.
7:00 cap
