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)