Thursday July 14, 2022

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).