Friday January 24, 2020

Peninsula CrossFit – CrossFit

Reminder: tomorrow is the last day to register for Festivus and be entered into a draw for 50% off your February membership!

Warm-up (No Measure)

Cardio: 3 Min


3 Sets

30 Sec Squat Pose

30 Sec Crab Pose



12 KB Sling Shot (/side)

10 KB Deadlift

8 KB Swing

6 KB Press (/side)

Metcon (Weight)

Kettlebell Complex:

1 Clean and Jerk

1 Power Snatch

1 Squat Snatch

*Perform with two arms until you fail and then move to one arm*
These movements can be done with either a KB or a DB, but a KB is preferable.

Attempt the complex with two arms and a single arm. The weight we will record on the board is the heaviest single arm effort that we can do with each arm.

If you can’t perform a squat snatch perform two power snatch.

Metcon (AMRAP – Reps)

10 Sets of:

1 Min Interval of:

-100m Shuttle Run (10m x 10)

-Max Push Ups in remaining time

Rest 1:30 Min
**Score is total reps of push up**

Cones will be set up 10m apart. Must start behind the cones and touch hand to cone line each time.

Perform good push ups. Saggy, kippy, hinging push ups don’t count.

Clock set to an interval of:

1:00 Min On

1:30 Min Off

Variation 1:

80 m

variation 2: