Mayhem Affiliate 11/07/2022

Peninsula CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Warmup:

3 sets:

20 Jumping Jacks

5 Up Downs

10 PVC Pass Throughs

5 PVC Overhead Squats

– into –

3 sets (Empty Barbell)

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Push Press

3 Hang Squat Snatch

Strength

Squat Snatch (3 Squat Snatch x 10 sets @70% of 1RM Snatch
* Complete a set every minute (10 minutes) *)

Doesn’t have to be touch n’ go. You can reset between each rep.

Metcon (Time)

“The Rings of Power”

Compete:

30 Pull-ups

75 Wall Balls (20/14) (10’)

15 Bar Muscle Ups

Fitness:

25 Pull-ups

75 Wall Balls (16/14) (10’/9’)

20 Chest to Bar (Or 10 Bar Muscle Ups)

Wellness:

30 Ring Rows

75 Wall Ball Thrusters (light)

15 Jumping Pull-ups

Target time each set: 9-11 minutes

Time cap each set: 14 minutes

Workout

Workout Prep

2 sets:

5 Pull Ups

5 Wall Balls

1 Bar Muscle Up

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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