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)
Accessory:
EMOM:
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.