CrossFit Pineville – CrossFit
Warm-up
Line Drills
then..
3 sets of PVC Snatch Warm-up
5 Pass Throughs
5 High Hang Muscle Snatch
5 High Hang Power Snatch
5 Drop Snatch to 1/4 squat
5 Drop Snatch to Parallel
Weightlifting
High-Hang Power Snatch (10×1 )
Every 90 sec for 10 sets
Sets 1-3: 60% of 1RM Snatch
Sets 4-6: 65-70%
Sets 7-10: 70-75%
Metcon
Metcon (4 Rounds for reps)
4 sets on a 4:00 clock
15 Strict HSPU
250m Row
ME SA Alt DB Devil’s Press (50/35)(Rx+ 70/50)
Rest 1:00 b/t sets
*Score is DP per set
