Thursday June 30, 2022

Peninsula CrossFit – CrossFit

Hang Muscle Snatch

4×3 ascending
15-30 Min RT

GOAL: Pulling power

-Work up to your heaviest set of 3.

-With the muscle snatch there is no redip so you want to focus on an aggressive pull, hip extension and squeezing of the glutes.

Metcon (No Measure)

EMOM 12 Mins:

Odd Min: 12/9 cal assault bike

Even Min: HS walk work
30-55 Min RT

GOAL: Hand stand walking skills

-We will take 5-10 minutes before we start the EMOM to work with your Coach on handstand walk skills and progressions.

-The odd minute is essentially used to tax us a little bit to help build our endurance in the hand stand walk. The hand stand walk is our main focus for today.

-HS walk progressions: Nose to wall hold, Hip taps, Shoulder taps, Walk starting 5 feet away from wall, Kicking up to wall, HS walk over obstacles.