Mayhem Affiliate 08/29/2022

Peninsula CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Warm up:

Banded 7’s + Hip Halo warm up


3 sets:

5 Snatch Grip Deadlifts (to mid thigh)

5 Hang Snatch high pull

5 Muscle Snatch

5 Overhead Squats

5 Power Snatch

* perform with a PVC pipe or empty bar *


3-Position Power Snatch

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets

* Complete a set every 1:30 *
Perform the 3 Position Power Snatch from the high hang/hang/and floor positions. Hang on to the bar until all three positions have been completed. Focus on consistent foot movement from the jumping position to the landing position with each snatch (resetting feet after each snatch before bringing the bar back down for the next position).

Overhead Squat (3 Overhead Squat x 3 sets (@75% of 1RM Snatch))

Overhead squat can be performed from the floor or from the rack.

Wellness: Front Squats or single DB Overhead lunge (x6)


Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

150 Wall Balls (14/10)


100 Wall Ball Thrusters (light)

*Choose a weight you are comfortable doing 15+ reps on the minute.

*10’/9′ target

*Target time: 7-9 minutes

Time cap: 12 minutes


Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](

[Foot Smash](

[Seal Pose](