CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

3 min Bike with Nose Breathing Only

then..

3 rounds

15 Air Squat

10 Push-up

5 Pull-up or Ring Rows

then..

With empty bar:

10 Strict Press + 10 Back Squats

Rest 15 seconds

5 Muscle Snatch + 5 Overhead Squat

Rest 15 seconds

5 Power Snatch + 5 Overhead Squat

Rest 15 seconds

5 Squat Snatch + 5 Snatch Balances

Weightlifting

Shoulder Press (5,3,2,2,2,2)

E2MOM

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 Dumbbell Beast-Makers (50/35)

6 Strict Pull-Ups

9 Burpees
Dumbbell Beast-Makers = Push-Up, Row Left, Row Right, Deadlift, Hang Squat Clean to Overhead