CrossFit Pineville – CrossFit
Warm-up
3 sets
10 Goblet Squats
10 Goblet Good Mornings
10 KB SDLHP
10 Squat Jumps
then…
Clean Progressions
Weightlifting
Hang Clean (2 Hang Clean + 1 Clean)
E2MOM for 8 sets
Sets 1-2 @ 50%
Sets 3-4 @ 60%
Sets 5-6 @ 65-70%
Sets 7-8 @ 70%+
Base this off of your current 1-RM Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 Strict Pull-ups (Rx+ Ring MU)
6 Strict HSPU
9 SA Alt DB Hang Clusters (50/35)(Rx+ 70/50)
