Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Run 400m
Then;
2-3 Sets of:
5 Snatch Grip RDL
5 Push Press
5 Snatch High Pull w/ arms only
5 Tall Snatch
0-15 Min RT
Metcon (Weight)
EMOM 12 mins:
Min 1: 2/2 Front/Back Rack Lunges
Min 2: 6 Box Jump Over @ 30/24″
Min 3: 2 Squat Snatch @ 80-85%
15-30 Min RT
Score is weight on squat snatches
Metcon (3 Rounds for time)
Every 7 min for 21 Min:
2 Rounds of:
8 Front Squats @ 115/85 lbs
15/12 Cal Row
50′ HS Walk or 3 Wall Walks
30-55 Min RT
-We need a minimum of 1:30-2:00 rest between every new 7 minutes.