CFP BLOG

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

Monday

CrossFit Pineville – CrossFit

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Warm-up

3 sets

1:00 Bike

:30 Dead Hang

:30 Bottom Squat Hold with Arms OH

Snatch Complex Warm-up

Weightlifting

Hang Snatch (Hang Snatch + OHS)

*Every 90 sec for 10 sets

*First set is the empty barbell. Increase through sets

Metcon

Metcon (Time)

5 RFT

6 OHS (135/95)

12 T2B

24 DU
*The OHS weight should be challenging but you should be able to do all 6 unbroken.

**15 min cap