Monday June 29, 2020

Peninsula CrossFit – CrossFit

Wednesday is a holiday so we are running a holiday schedule. I apologize Wodify didn’t get updated in time so some of your reservations for usual class times got cancelled. We have just added another class at 8:15am to make more spots for everyone so make sure you reserve 😊

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min


3 Sets of:

7 Snatch RDL

7 Hang Snatch High Pull

7 Muscle Snatch

7 Snatch Balance or OH Squat
0-15 Min RT

Snatch (3-2-1-3-2-1)

15-35 Min RT

-You will have a 15 Min window to get this done from warm up to finish. Manage the clock.

Metcon (3 Rounds for time)

E4MOM x3

12/10 Cal Row or 10/8 Cal Bike or 200m Run


3 Rounds of

6/5/4 Burpee

6/5/4 Cleans (squat or power)
35-55 Min RT

This seems complicated but it’s not. Perform your cardio and then 3 rounds of burpees/cleans in 4 minutes. Reapeat that two more time for three total rounds. Each new total round decrea the reps of burpees/clean by 1 rep.