Thursday February 11, 2021

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


2-3 Sets of

5/Side Bottom up KB Press

5/Side KB Snatch

5 KB Tempo Goblet Squat 3-1-X-0

5 KB Sumo Deadlift High Pull
0-15 Min RT

Metcon (Weight)

Behind the Neck Snatch Grip Push Press

5 x 3 80% of 1RM

*Rest 90-120 Sec between sets
15-30 Min RT

GOAL: Improve OH strength when using a snatch grip.

-Make sure you finish every rep with locked elbows and stability.

Metcon (Time)

For Time:

45/30 Cal Assault Bike

45 Thrusters @ 95/65 lbs
30-45 Min RT

GOAL: Short time frame with light barbell and high heart rate.

-You want to go fast on the bike, but slow enough you can move straight to the barbell and start lifting.

-Thrusters will be tough, flirt with failure but don’t hit it.

-60/50 Cal Row

Metcon (Time)

For Quality (and Time):

50 Weighted Step Ups

-High @ 30/24″

-@ 50/35lbs or heavier

-weight it however you want (DB, KB, BB, WB, etc.)
45-55 Min RT