Friday July 30, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 Min Row/Run/Bike

2-3 Sets of:

5 Snatch Grip RDL

5 Muscle Snatch

5 Snatch Balance

5 Burpee
0-15 Min RT

Snatch (3-2-2-1-1-1)

15-30 Min RT

GOAL: Test your Snatch

-Power or Squat, it doesn’t matter. Which one can you load more.

-Bar path

-Snappy lockout

-Keep tension in your upper and lower back

-Hips and shoulders move at the same time

-Create bar acceleration from the knees and move the shoulders back at the end of the extension.

Metcon (4 Rounds for time)

Every 5 Min for 20 Min

2 Rounds of:

10 OH Squats @ 95/65 lbs

50 Double Unders
30-55 Min RT

GOAL: OH Cycling