Peninsula CrossFit – CrossFit
Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
3 sets w/PVC:
5 PVC pass throughs
5 PVC thrusters
5 behind neck snatch grip push press
5 muscle snatch
50 single skips
Mobility 2 mins (led by Coach)
0-15 Min RT
Metcon (Weight)
2 x EMOM 6 minutes
Min 1, 4: 2 power snatch @80%
Min 2,5: 3/leg single leg box jump
Min 3,6: 5 snatch deadlift @100% of 1RM snatch
15-35 RT
Rest 3 minutes between EMOMs
Score is weight on power snatch.
This will take a total of 15 Min.
Metcon (Time)
For time:
30 thrusters @155/115#
Every time you break perform 60 double unders
35-55 Min RT
Choose a weight such that you can do sets of 5 reps minimum