Tuesday August 25, 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio 3 Mins.

Mobility 2 Mins.

Then, 2 sets:

10 inch worms

5/5 childs pose single arm Y raise

10 snatch grip bent over row

10 close stance air squats
0-15 min RT

Metcon (Time)

10 rounds for time:

100m run

1 squat snatch or 5 power snatch if not able to perform a heavy squat snatch
-Go heavy on the snatch but not to the point where there is any chance of failure or loss of technique.

-We are working on combining heavy weights with high intensity. The run should be a sprint. Return to your barbell, take a moment to compose and setup, and lift!

15-40 min RT

Metcon (No Measure)

Accessory Work


12 skull crushers

12 side arm raises

12 pushups (weighted if possible)
40-55 min RT