Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. 3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch)
-into 3-5 reps of:
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch
Strength
Squat Snatch (10×1 start at 65% and build to no higher than 90%)
Complete 1 set every 1:15
Workout
Workout Prep
1 set:
20-second Row (workout pace)
5 Power Snatch
Metcon (Time)
“Golden Retriever”
Compete:
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
Fitness
200/175m Row
25 Power Snatches (65/45)
200/175m Row
25 Power Snatches (65/45)
200/175m Row
25 Power Snatches (65/45)
200/175m Row
Wellness:
200/175m Row
20 Dumbbell Snatches (light)
200/175m Row
20 Dumbbell Snatches (light)
200/175m Row
20 Dumbbell Snatches (light)
200/175m Row
Target time: 9-11 minutes
Time cap: 14 minutes
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)