Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Mins Cardio
2-3 sets:
7 PVC rotations
7 RDL
7 PVC high pulls
7 PVC muscle snatch
Snatch Mobility
0-15 Min RT
Muscle Snatch (5 sets ascending to 8/10 RPE)
3 position muscle snatch complex:
1. From Floor
2. From Low Hang
3. From Hang
15-30 Min RT
GOAL: Hip extension in the Snatch
– Think about squeezing your glutes and quads when the bar hits your hips.
– Keep the bar close to increase efficiency.
https://www.youtube.com/watch?v=GTOskV2rUK8&ab_channel=moveSKILL
Metcon (6 Rounds for time)
E2MOM for 12 minutes:
Alternate between:
1. 500/400m row
2. 20 alternating DB snatches 70/50#
30-50 Min RT
GOAL: Improve pulling endurance.
Metcon (No Measure)
Accessory (with any remaining time left in class):
5 x 20 banded pull aparts