Peninsula CrossFit – CrossFit
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WOD Explanation Videos:
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min of Thoracic Extension (5 Sec Hold/5 Sec Soak) w/ Elbows on box, chair, couch, or bench
2 Sets of
10 Lying WY
10 Shoulder Taps in Plank
10 Ankle Taps from Plank
Metcon (No Measure)
Lifting w/ PVC, Broomstick, or Barbell
Snatch High Pull + Tall Snatch + Snatch 8 x (3+3+3)
Tall Clean + Clean and Power Jerk + Split Jerk 8 x (3+3+3)
2 x EMOM 6:
Min 1: 5-10 Sumo Deadlift
Min 2: 3-5 Kneeling Jump to Box Jump/Squat Jump
Min 3: 4-6 Odd Object Clean
Rest 2 Min between EMOMS
The variable reps prescribed is based off differing equipment availability.
For kneeling jump to Box Jump/Squat you can either jump to a sturdy object of just jump as high as you can into the air.
For the odd object clean find something you can clean up to (and possible over) your should. This could be a kid, dog, backpack, pottery, bag of sand, anything.