CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Paused Front Squat (1 Pause Front Squat + 2 Front Squats)

4 sets every 2:30

*Perform 1 pause front squat with 4 sec pause + 2 regular front squats.

*Try to match or exceed load from last week.

Metcon

Metcon (Time)

For time:

3 Hang Squat Cleans (135/95)

6 C2B

6 Hang SC

12 C2B

9 Hang SC

18 C2B

12 Hang SC

24 C2B

Home Workout

Weightlifting

Goblet Squat (4×5)

TEMPO!!

5 second descend

5 second pause

5 second ascend

5 second pause

Single Leg RDL (4 x 8/leg)

superset with squats

*rest as needed

Metcon

Metcon (Time)

For Time

3 Burpees Over KB (53/35)

6 Kb Clusters

6 Burpees over KB

12 Kb Clusters

9 Burpees over KB

18 Kb Clusters

12 Burpees over KB

24 Kb Clusters