Peninsula CrossFit – CrossFit
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8797865035
PASSWORD: PCF123
Warm Up 2021 (No Measure)
Cardio: 3 min
Mobility: 2 Min
Then;
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.