CrossFit Pineville – CrossFit
Weightlifting
Power Snatch (3-3-3-2-2-2-1-1-1)
3×3@70-80%
3×2@80-90%
3×1@90+
20 min to complete
Metcon
Metcon (5 Rounds for time)
5 sets each for time
E2MOM complete:
10 OHS (135/95)
30 Lateral Hops Over the Barbell
*Rest the remainder of the 2:00.
OHS weight should be light enough to complete each set unbroken.
Warm-up
2:00 Jog
2 sets:
20 Jumping Jacks
10 Alt Cossack Squats
10 PVC Pass Throughs
10 PVC OHS
1 set with naked bar:
10 Snatch DL
5 Snatch DL + High Pull
5 High Hang Muscle Snatch
5 Hang Muscle Snatch
5 Muscle Snatch
5 OHS
5 High Hang Power
5 Hang Power
5 Power
