Tuesday February 9, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID:

Warm-up (No Measure)

Cardio: 3 mins

Mobility: 2 mins


3 rounds:

10 banded OH squats

10 banded strict press

50 single skips

5 PVC squat snatches
0-15 Min RT

Metcon (Time)

Squat Snatch:

2 rounds for time:

4 reps @ 70% of 1RM

3 reps @ 75% of 1RM

2 reps @ 85% of 1RM

Rest 3 minutes between rounds
15-30 Min RT

-Goal: overhead strength and stability

-Hold every rep for 1 second at the top to ensure you are fully locked out and in control

-If uncomfortable with the squat snatch or still perfecting technique, stick to a power snatch.

-Each round should be around 3 minutes.

Metcon (4 Rounds for reps)

2 Rounds of:

AMRAP 2 Min:

20/15 Cal Row

Max Rep Burpees over erg in remaining time

Rest 2 Min


15 Burpees over erg

Max Cal Row in remaining time
30-55 Min RT

GOAL: High intensity, high heart rate intervals.

-Go hard.

-With a bike lower total cal’s in first AMRAP and set up a barbell to do lateral burpees over.

Metcon (No Measure)

Cool Down:

10/10 Worlds Greatest Stretch