Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
*All in snatch grip
7 RDL
7 Muscle Snatch
7 Good Morning
7 Behind the Neck Thrusters
0-15 Min RT
Deadlift (3-3-2-2-1-1)
15-35 Min RT:
Go HEAVY but don’t FAIL.
Metcon (Weight)
EMOM 12 Min:
Min 1: 4 Front Squat @ 80%
Min 2: 5 High Box Jump
Min 3: 2 Power Snatch @ 80%
35-55 Min RT
Stick to the %’s. The barbell is the same weight for the front squat and power snatch. If power snatch is significantly limiting perform SDHP.