Peninsula CrossFit – CrossFit
Hang Muscle Snatch
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.