Thursday, November 5th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

cardio 3 min

mobility 2 min

3 rounds

7 hollow rocks

7 Russian KBs

7 Hang muscle snatch (bar)

7 Power Snatch (bar)


A: Metcon (3 Rounds for reps)

1. Death by

Power Snatch @70%

1,2,3,4… until death

Right into

2. Death by


2,4,6,8,10… until death

Right into

3. Death by


6-8-10-12… until death
Time Cap for each movement is 10 minutes

(30 minutes total)

Rep scores:

Each movement will be considered a “round”. 3 movements = 3 rounds and each will be scored with the LAST SET OF COMPLETED REPS. This means if you were able to perform 10 snatches but failed at 11, your score for round 1 will be 10.

Scaling Options:


EMOM 10minutes

5 Power Snatch @light

right into

EMOM 10minutes

10-15 V-ups or Sit-ups

right into

EMOM 10minutes

8-10 Russian KBS @ moderate to light

A2: Metcon (Weight)

Load for the Snatch in the Metcon

Extra Accessory

Metcon (No Measure)

McKenzie press

15reps, hold at the top for 3 seconds