Tuesday August 31, 2021

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