Tuesday February 2, 2021

Peninsula CrossFit – CrossFit

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Warm Up 2021 (No Measure)

Cardio: 3 min

Mobility: 2 Min


2-3 Rounds of 5-10 Reps

-Push Up/Push Variation

-Pull Up/Pulling Variation

-Sit Up/Core Variation

-Air Squat/Squat Variation

-WOD Movement
0-15 Min RT

Metcon (Weight)

Hang Muscle Snatch

5 x 3 reps @ ascending weight

*Rest 90 sec between sets.
15-30 Min RT

Goal: Focus on the second pull.

-Bar should be vertically aligned with the middle of the foot as much as possible.

-Create as much tension as possible in the upper back.

Metcon (3 Rounds for reps)

3 x AMRAP 4 Min

12 Cal Assault Bike

10 Power Snatch @ 95/65

8 Bar Facing Burpees

Rest 2 Min between amrap’s
30-55 Min RT

Goal: Improve 12 min workouts with lightweights and high stamina demands.

-We should be looking to be into our burpees on the second round for each amrap.

-Maintain consistent intensity until the end.