Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
Banded 7’s
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
Strength
2 Squat Snatch + 1 Overhead Squat (Every 1:30 x 5 sets )
2 Squat Snatch + 1 Overhead Squat (@70% of 1RM)
Accessory
Panda Pulls (3×3 @70-80% of 1RM Snatch)
Workout
Metcon (No Measure)
Workout Prep
3 sets:
5 DB goblet Squats (build in weight)
10 Double Unders/single skips/plate steps
Metcon (Time)
“Margherita Pizza”
Compete:
3 Rounds
30 DB Goblet Squats (50/30)
90 Double Unders
Fitness:
3 Rounds
25 DB Goblet Squats (40/25)
75 Double Unders
Wellness:
3 Rounds
30 DB Goblet Squats (light)
90 Single Unders/plate step ups
Target time: 7:30-8:30
Time cap: 12 minutes
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)