Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Clean Barbell Warm-up

Weightlifting

30 mins

Performance: Clean – 1×3

15 mins to work up to heavy triple

Fitness: Power Clean – 5×3

Clean Pulls

1×3 at 80-90-100-110-120% 1RM Clean

Clean (15 mins to work up to heavy triple)

Power Clean (5×3)

Clean Pull (3 reps at 80-90-100-110-120% 1RM Clean)

Metcon

Metcon (No Measure)

3 Rounds NFT

5 Wallwalks

20 Banded Good Mornings

20 Hollow Rocks

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