Thursday August 20, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035

From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min

Then;

2 Sets of:

5/5 Deficit Reverse Lunge

10 Kneeling PVC Thrusters

10 PVC Prone Press

10 Hang Muscle Snatch
0-15 Min RT

Snatch Complex (5×3)

5 Sets @ 40-60%

1 Snatch Lift Off

1 Snatch High Pull

1 Squat Snatch
15-30 Min RT

Metcon (Time)

For TIme:

3 Rounds:

12 Pull Ups

10 Bar Facing Burpees

5 Squat Snatch

Rest 2 Min

3 Rounds:

10 Bar Facing Burpees

7 C2B

5 OH Squat
30-55 Min RT

-Attempt to use the same weight between snatch of OH Squat. If we don’t have OH Squat peform back Squats.