Friday September 4, 2020

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min

0-15 Min RT

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Min:

50 Double Unders

15 Pull Ups

5 Snatch @ Mod-Heavy
15-40 Min RT

-Our DU’s and pull ups should be unbroken. Snatches are squat, if we have them, are likely done as heavy singles.

-If squat snatches are a difficulty for us we will tend toward a power/hang power snatch, but still staying moderately heavy for our abilities.

Metcon (No Measure)


20 Dead Bug

10/10 Bird Dog
40-55 Min RT

-Do these painstakingly slow and pause momentarily at the end range of motions.