Thursday January 28, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
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Warm Up 2021 (No Measure)

Cardio: 3 min

Mobility: 2 Min


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