Saturday March 5, 2022

Peninsula CrossFit – CrossFit

Metcon (10 Rounds for time)

Every 2 Mins x 10:

5 Power Snatch

5 Power Clean & Jerk

Odd round: 60 double unders

Even round: 150m run

Barbell weight should be 60% of 1RM power snatch
15-40 Min RT

GOAL: Anaerobic threshold

-We are looking for TNG reps on the snatch and C&J.

-Every round you will complete 5 snatches plus 5 jerks and then alternate between DU on the odd rounds (round 1,3,5,7,9) and run on the even rounds (round 2,4,6,8,10).

Metcon (Time)



30 sec plank

Max rep abmat sit-ups

Continue the EMOM until you have accumulated 100 situps.
40-55 Min RT

GOAL: Core strength

-Scale to a 15 or 20 second plank.

-You want to be completing atleast 15 situps per minute.