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 2021 (No Measure)
Cardio: 3 min
Mobility: 2 Min
Then;
2-3 Rounds of 5-10 Reps
-Push Up/Push Variation
-Pull Up/Pulling Variation
-Sit Up/Core Variation
-Air Squat/Squat Variation
-WOD Movement
0-15 Min RT
Metcon (Weight)
5 Sets from 40-60%
1 Snatch Lift Off
1 Snatch Pull
1 Snatch
1 Snatch Balance
15-30 Min RT
GOAL: Improve your Snatch Technique, especially your ability to stay upright.
Metcon (AMRAP – Reps)
Wallballs @ 30/20 lbs
3 x Max Reps (unbroken)
*Rest as needed between sets
30-55 Min RT
GOAL: Wallball Endurance.
-The goal here is to challenge yourself physically and mentally. -Drive through your heels, pop your hips, point with your fingers at what you want to hit.
-Consistency is key here.
Metcon (No Measure)
Cool Down:
3×60 Sec Bottom of Goblet Squat