Peninsula CrossFit – CrossFit
Squat Snatch (5×3 @60%+ in singles)
15-35 Min RT
GOAL: Snatch reception
5 sets starting @60% of 1RM and ascending each set.
Rest 2 Mins between sets.
-Perform 3 squat snatches in singles with a quick reset between each rep.
-Hold the first rep’s OH squat in the hole for 2 seconds.
Metcon (2 Rounds for reps)
EMOM 10 Mins:
Min 1: max distance HS walk in 30 seconds
Min 2: max rep BMU in 30 seconds
35-55 Min RT
GOAL: Gymnastics push and pull endurance.
-If HS walking count each 5′ as 1 rep.
-Scale BMU to most challenging version of rig movement for you (jumping pullups, kipping pullups, C2B).