Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3mins Cardio
2 min mobility
(World’s greatest stretch
10 reps/side)
Then..
5 Sets with PVC or empty bar
– 5 Snatch High Pull
– 5 Hang Power Snatch
– 5 Snatch balance
– 5 Squat Snatch
Weightlifting
A: Metcon (Weight)
Build up to single heavy
Snatch + Hang Snatch
(4-3-2-1-1-1-1-1)
Time allotted: 16-20 minutes
No sacrificing form for heavier weight
Metcon
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