CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

Friday


CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

20 mins

E2MOM for 10 sets

Snatch

*Sets 1-2 = 3 reps @ 60-65%

*Sets 3-4 = 2 reps @ 70-75%

*Sets 5-6 = 1 rep @ 80-85%

*Sets 7-8 = 1 rep @ 85-90%

*Sets 9-10 = 1 rep @ 90-95%

*If no true 1RM then start light and move up through sets

Snatch (3, 3, 2, 2, 1, 1, 1, 1, 1, 1)

Metcon

Metcon (Time)

5 Rounds

4 C2B (Rx+ Ring MU)

8 HR Push-ups (Rx+ Strict HSPU)

10 Single Arm DB OH Walking Lunge (50/35)