Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
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.