Peninsula CrossFit – CrossFit
Snatch (Snatch + OH Squat)
EMOM 12:
Min 1,2,3 : 2 + 1 @ 65%
Min 4,5,6: 2 + 1 @ 70%
Min 7,8,9: 1 + 1 @ 75%
Min 10,11,12: 1 (snatch) @ 80%+
15-35 Min RT
GOAL: Hip speed
-Focus on bar acceleration above the knees and pull yourself fast under the barbell.
-Build beyond 80% on the last minutes if you’re feeling good.
Metcon (Time)
For Time:
500m Row
25′ HS walk
1 minute weighted wall sit 35/25#
25′ HS walk
500m Row
Rest 2 Mins
400m Run
25′ HS walk
1 minute weighted plank 35/25#
25′ HS walk
400m Run
35-55 Min RT
*18 Min Time Cap*
GOAL: Endurance
-Accumulate a full minute on the holds, so any rest breaks do not count towards accumulated time.