Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Clean Barbell Warm-up

Weightlifting

25 mins

Performance: 3 Position Clean

*From Position 1, 2 & 3

1 @ 50-60-70-75-70% 1RM Clean

*Try to not drop the bar from position 1 to 2. Reset on position 3

Fitness: 5×3 Power Clean

3 Point Cleans (1 at 50-60-70-75-70% 1RM Clean)

Power Clean (5×3)

Metcon

Metcon (5 Rounds for time)

5 Rounds Every 2 min

5 Power Cleans at 60% 1RM

10 Bar Over Burpees

*Each round for time

*Rest the remaining of the 2 min round

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