CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

Warm-up

15 mins

Weightlifting

25 mins

Clean Complex E2MOM

Clean + Hang Clean

*Sets 1-3 – 65-70%

*Sets 4-6 – 70-75%

*Sets 7-8 – 75-80%

*Sets 9-10 – 80-85%

*Percentages are increasing from two weeks ago; if you hit all your lifts on 11/21, work through these percentages

*This week is a squat clean

Hang Clean (10 sets Clean + Hang Clean)

Metcon

Metcon (Time)

30/25 Cal Row

12 S2OH (Rx+205/135)(135/95)

200m Run

9 S2OH

50 DU

6 S2OH