Friday August 27, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 Mins Cardio

2 Mins Mobility (couch stretch and pigeon pose)

then 5 rounds:

5 snatch RDL

5 snatch hang high pull

5 snatch push press

5 OH squat
0-15 Min RT

Power Snatch (5×3)

15-30 Min RT

-This is a low hang snatch, so you will start the rep with the barbell just above the knees.

-DO NOT hook grip. The goal here is to force you to have to pull the bar harder.

-60-70% of 1RM

Metcon (AMRAP – Rounds)

EMOM 21 Mins:

1: 10 power cleans 135/95

2: 15/12 cal row

3: 12-15 box jumps 24/20″
30-55 Min RT

-You should not be working for more than 45 sec. in any of the minutes.

-Practice your weakness in the cleans – if you’re good at cycling do quick singles. If you’re good at quick singles try and do sets.