Thursday August 20, 2020

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


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.