Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 mins
Mobility: 2 mins
Then;
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
AMRAP 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