Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Clean Barbell Warm-up

Weightlifting

30 mins

Pause Cleans (3 sec pause at knee)

*15 minutes to work up to heavy triple

*Fitness: Pause Power Cleans 5×3

6 minute EMOM

2 Clean Pulls + 1 Clean

*At 70-80% of today’s triple

*Fitness: Power Cleans

Pause Clean (Work up to heavy triple)

3 sec pause at knee (pos 2)

Pause Power Clean (5×3)

3 sec pause at knee (pos 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 Wallballs (20/14)

10 Rage Ball slams (20/14)