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
Then;
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.