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.

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Barbell Warm-up

Weightlifting

20 mins

Tall Clean (8×2)

*Stay light

*Work on finishing the pull and speed under the bar

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Accumulate 30 second HS Hold

8 Hang Cleans (95/65)

10 Burpees

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Gymnastics

25 mins

Core Circuit: 5 sets

20 sec on/20 sec off

Hollow Hold

Arch Hold

Abmat Sit-ups

Supermans

1:00 rest

Metcon

Metcon (Time)

27-21-15-9-3

Single Arm KB Thrusters (Stay light on weight)

200m run b/t each set

*Can split KB Thrusters between arms as needed