Mar 6

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