Mayhem Affiliate 11/10/2022

Peninsula CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Banded 7s

-into-

6 min Amrap:

30-second Row

5 Snatch Deadlifts

5 Hang Muscle Snatches

10 Jumping Squats

Strength

Shoulder Press (Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.)

Workout

Workout Prep

3 sets:

5/4 Calorie Row

2 Snatch (build in weight)

Metcon (Time)

“Celebrimbor”

Compete:

15/12 Calorie Row

12 Snatch (95/65)

15/12 Calorie Row

10 Snatch (135/95)

15/12 Calorie Row

8 Snatch (155/105)

15/12 Calorie Row

6 Snatch (185/125)

15/12 Calorie Row

Fitness:

12/10 Calorie Row

12 Snatch (75/55)

12/10 Calorie Row

10 Snatch (115/80)

12/10 Calorie Row

8 Snatch (135/95)

12/10 Calorie Row

6 Snatch (155/105)

12/10 Calorie Row

Wellness:

5 rounds

10/8 Calorie Row

10 Dumbbell Snatch (light)

Target time: 10-12 minutes

Time cap: 15 minutes

*Athletes can power or squat during snatch depending on barbell loading
Large class option:

Teams of 2

30/24 Calorie Row

25 Snatch (95/65)

30/24 Calorie Row

20 Snatch (135/95)

30/24 Calorie Row

15 Snatch (155/105)

30/24 Calorie Row

10 Snatch (185/125)

30/24 Calorie Row

Cooldown/Mobility

Cooldown/Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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