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