Peninsula CrossFit – Competitors training
Snatch Technical
with 50-60% of 1rm
5 sets:
1 muscle snatch
1 heaving snatch balance
1 squat snatch
Behind the neck split jerk
5×3 @ 60-70%
Focus on speed and technique
Metcon (4 Rounds for time)
Run!
4 rounds:
600m @RPE 8/10
rest 1:1
400m @RPE 8.5/10
rest 1:1
200m @RPE 9/10
Rest 3min between rounds
*8/10 – can’t say more than one word
8.5/10 a little faster
9/10 – can’t say a single word