Peninsula CrossFit – CrossFit
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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
-We are asking a lot here. Scale aggresively. We should be able to complete all movements unbroken at whatever scale we choose.
-Attempt to use the same weight between snatch of OH Squat. If we don’t have OH Squat peform back Squats.