Peninsula CrossFit – CrossFit
Squat Snatch
15-30 Min RT
GOAL: Priming near max effort Snatch
Work up to a heavy single rep (90%) using the following progression:
Power + Squat
3 + 2 @30-50%
3 + 2 @60%
1 + 2 @70%
1 @80%
1 @90%
-Rest 2 to 3 mins between sets.
-Do not attempt or reach your 1RM today!
-Perform 3 high box jumps between each effort to keep your explosiveness primed.
Metcon (3 Rounds for time)
E6MOM x 3 sets:
2RFT:
1 rope climb
15 thrusters @75/55#
3 bar muscle ups*
30-55 Min RT
-The thruster weight should be light enough that you are able to go unbroken each round.
-The scale for BMU today will be banded strict offset pullups. As you pull, you will transition to pushing off your lower hand.