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.