Saturday August 15, 2020

Peninsula CrossFit – CrossFit

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Poster Warm Up (No Measure)

-Pick a Row, Run or Skip

-Pick three movements and do 15 reps.

-Vary movements each workout.

-5 min mobility

Metcon (Time)

Team of 2:

100 KB Swings

80 KB Snatch

60 KB Goblet Squats

40 KB Clusters (Squat clean and thrusters)

20 100m Sprints

40 KB Clusters

60 KB Goblet Squats

80 KB Snatch

100 KB Swings
-Try this one Whit and I did in a park while holding a baby. It ended up taking awhile. Be mindful of your scaling/reps/modifications.

-Teams of 2 will be in adjacent boxes with their own implement. This is a chipper style where there is no min/max work required so just work as efficiently as you can together in a ‘you go, I go’ fashion.

-Preference would be to use a KB, but a DB will work as well if we can’t master the KB Snatch.

-Snatch: Break up evenly between arms but if using a KB I recommend doing a swining snatch, performing multiple reps on one arm before switching.

-Clusters: Same mentality as for the Snatch where you want to split up evently between your arms but take the clean from that swinging/hang position.

I.e. We aren’t delivering the KB to the ground between ever rep for the Snatch/Cluster.