Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
Banded 7’s + Hip Halo warm up
-into-
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
*Prep complex + OHS
Strength
3 Position Snatch (5 sets @60-70% of 1RM Snatch (E1:30))
High Hang, Above the Knee, Floor
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Overhead Squat (3×1 @ 90% of 1RM Snatch)
Workout
Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
3 Box jumps (build in height)
Metcon (AMRAP – Rounds and Reps)
“Key Lime Pie”
Compete:
10:00 Amrap
10 Kettlebell Swings (53/35)
10 Box Jumps (24″/20″)
Fitness:
10:00 Amrap
10 Kettlebell Swings (35/25)
10 Box Jumps (20″/16″)
Wellness:
10:00 Amrap
10 Russian Kettlebell Swings (light)
10 Box Step Ups (20″/16″)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5.5 rounds
Cooldown
Metcon (Checkmark)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)