CFP BLOG

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

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

5 RFT

400m Run

30 Wallballs (20/14)

20 KB Hang Snatch (1.5/1)(10 each arm)

10 Burpees Over the KB
40 min cap

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

20 min

Bench Press (8×2)

*New set approx every 90 sec

*Use 80% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

40 DU

20 Single Arm DB Push Press (50/35)(10 each arm)

10 Strict Pull-ups

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (4-3-2-1-ME)

E3MOM

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Metcon

Metcon (5 Rounds for reps)

5 sets for max cal/rep

30 sec of Rowing (Rx+ Bike)

30 sec of Thrusters (75/55)

Rest 2:00

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Snatch (6×2)

E2MOM for 6 sets

70-75-80-85-88-90%

Metcon

Metcon (2 Rounds for time)

Every 10 min for 2 sets

1000m Row (Rx+2.5k bike)

15 Bar Facing Burpees

15 Power Snatch (135/95)

A Look Ahead : Programming Week of 03/11

Marching into the week ahead!  19.3 was humbling for many 😉 but also super exciting for many too!!  Lots of first strict handstand push-ups and first scaled strict handstand push-ups!  I think coach Cory summed it up well when he said, “What is life without working to become better.”  So cheers to getting better and 19.4 coming up this week!

We have 2 weeks left of the Open!  And don’t forget, Friday, March 22nd we’ll complete 19.5 Friday Night Lights style!  We’ll celebrate 5 weeks of fun, hard work, and PRs by finishing 19.5, having a drink or two and enjoying pizza and other yummy food!  Be sure to RSVP in our private Facebook page.

No Oly this coming Sunday!  Just Open Gym from 12-1:30.  Here’s your look ahead…

Monday – Today, we snatch!!  Working some doubles and working up through some percentages.  Then, 2 sets of rowing (or rx+ biking), bar facing burpees, and power snatch with a little rest built in.

Tuesday – Back squat day!  Decreasing reps with increasing weight, then a final max set around 80%.  Afterwards, a little interval training of rowing (rx+ biking) and thrusters (eww.)!

Wednesday – A little bench press work to start.  Then, 13 minutes of doubles, dumbbell push press and strict pull-ups.

Thursday – Cardio day…5 rounds of running, wallballs, hang kettlebell snatches, and burpees!

Friday – TBD once 19.4 is announced!

Saturday – 19.4!!!

Sunday Open Gym only from 12-1:30pm.

RISE Look Ahead

Monday – Legs baby!  45 sec on/15 sec off

Tuesday – Strength Day!  All of the things.

Wednesday – Aerobic Interval – 1:30 on/30 sec off

Thursday – Spartanish Training – 40 sec on/20 sec off

Friday – Strength Day!  Shoulders!

Saturday – Glycolytic Interval – 1:05 on/25 sec off

Let’s make it a great week!  As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Muscle Snatch (3×5)

*Light

Hang Power Snatch (Hang Power + Power + Snatch Balance)

*Every 90 sec for 6 sets

*Build by feel

Tall Clean (2(3+3))

2 sets of 3+3

*Light

Clean and Jerk (High Hang Clean + Clean and Jerk)

E2MOM for 5 sets building by feel.

CrossFit Open 19.3

CrossFit Pineville – CrossFit

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Warm-up

3 Rounds

150m Row

8 Step ups each leg (increasing weight)

8 DB Strict Press each arm

10 Push-up Shoulder Taps

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

For time:

21 Slamballs (30/20)

21 Burpees Over the ball

30 DU

15 Slamballs

15 Burpees Over the ball

30 DU

9 Slamballs

9 Burpees Over the ball

30 DU

Accessories

4 sets

1:00 Farmers Hold

Rest 10 sec

Strict Pull-ups x 5-10

Rest 2:00

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Bench Press (8×3)

*Use about 75% of 1RM

*Rest 90 sec b/t sets

Metcon

Metcon (AMRAP – Rounds and Reps)

5 RFT

12 Alt Pistols

9 DB Push Press (50/35)(2 DBs)

6 Strict HSPU
10 min cap

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Clean and Jerk (Hang Clean + Clean + Jerk)

E2MOM for 8 sets

*Start at 65% of C&J and increase

over the sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 Alt DB Snatch (50/35)

9 Burpee Box Jump Overs (24/20)

6 C2B (Rx+ Bar MU)