Peninsula CrossFit – Competitors training
Barbell cycling
3 sets – each as heavy as possible
5 power snatch
5 hang power snatch
5 power snatch
*You can not drop the bar until all 15 reps are complete.
Metcon (4 Rounds for time)
Every 10min x 4
200m run
10 burpees over wall 48″
500m bike
7 bar muscle ups
Metcon (2 Rounds for time)
Dball bear hug carry
200m
x2
Metcon (No Measure)
Explosive Rotational med ball throw on wall
5 x 10/side
Metcon (No Measure)
Reverse Hypers
3×15