Friday, October 2nd 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3mins Cardio

2 min mobility

(World’s greatest stretch

10 reps/side)


5 Sets with PVC or empty bar

– 5 Snatch High Pull

– 5 Hang Power Snatch

– 5 Snatch balance

– 5 Squat Snatch


A: Metcon (Weight)

Build up to single heavy

Snatch + Hang Snatch


Time allotted: 16-20 minutes
No sacrificing form for heavier weight


B: Metcon (Time)

3 rounds

100 Double unders

15 Deadlift @185/125 lbs

6/4 Ring/Bar Muscle-ups

Time cap: 10mins
Scaling options for MU ups are Chest to bar, regular pull-ups or jumping negative chest to bar/pull ups

Should be able to go unbroken on first set of Deadlifts