Friday May 28, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Smartphone: session ID 8797865035

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


5 Sets of:

3 Snatch RDL

3 Bent Over Row

3 Muscle Snatch

3 Overhead Squat
0-15 Min RT

Metcon (Weight)

Hang Muscle Snatch

5 x 3 @ Ascending
15-30 Min RT

GOAL: Improve last portion of your pull.

Ring Dips (Max Reps then continue until you hit 50 Reps Total)

30-40 Min RT

GOAL: Test Ring Dip Endurance

-Hips and shoulders must move at the same time.

-Use strict or kipping.

-Modify total reps and movements difficulty based off ability.

Metcon (Time)

CrossFit Regionals 2016 Event 3

For Time:

104 Wall Balls @ 20/14 lbs

52 Pull-Ups
40-55 Min RT

GOAL: Pure push/pull endurance.