Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Metcon

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
Performed as Partners!

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Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up/Barbell Warm-up

Weightlifting

25 mins

Low Hang Power Clean (8×2)

*Stay light

*Emphasize hitting each position and work on quickness under bar

Metcon

Triple Threat (Time)

100 DU/200 SU

1000m Row

1 Mile Run

*Complete in any order

*20 Min Time Cap

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up/Barbell Warm-up

Weightlifting

30 mins

Hang Power Snatch

8×2

*Start light and increase each set

*If you fail a set, go back down and complete remaining sets there.

*Mobility between sets

Hang Power Snatch (8×2)

Metcon

10 Rounds (Test 8.11.15) (Time)

10 Wallballs (20/14)

20 DU

*1/1.5 DU/SU

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Barbell Warm-up

Weightlifting

30 mins

Find 3RM Thruster

*Performance – take from the floor

*Fitness – take from the rig

*Mobility between sets

Thruster (Find 3RM)

Re-test from 8/10/15

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 ALT KB Snatch (1.5/1)

10 Hollow Rocks

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Metcon

Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
*Performed as Partners!

*Deadlift should be about 50% of 1RM

*Scale Ring MU to Bar MU or 8 Strict Pull-ups & 8 HR Push-ups

*Fitness option – scale to Power cleans

*Pick a clean weight where you could do at least 5 unbroken when fresh.