Friday January 17, 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min

Then;

2 Sets of:

10 Plate 90/90 (Shoulders)

10 Snatch Grip RDL

10 Hang Muscle Snatch

10 Good Morning

10 Behind the Neck Snatch Grip Thrusters

Metcon (Weight)

2 x EMOM 6 w/ 2 Min Rest

1. 4 Snatch Pull @ 80%

2. 50′ Broad Jump

3. 2 Power Snatch @80%
Scale length of broad jump accordingly. Smae weight for pull and snatch.

Metcon (AMRAP – Reps)

AMREP 8 Min:

Max Push Press Wall Balls @ 20/14

*Every time you break you perform 8 Burpees.
A push press wall ball is a wall ball without the squat, just hip pop.

Variation 1:

7 Burpees

Variation 2:

14/10 lbs

6 Burpee