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