Peninsula CrossFit – CrossFit
Warm Up 67 (No Measure)
3 RNFT:
8 Med Ball Clean and Press
8 Sit Ups
8 Samson Lunges
+
2 RNFT
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)
Snatch Complex (3-3-3-3-3)
5 Sets ascending in weight
1 Power Snatch
2 Hang Squat Snatch
If we have mobility issues with Overhead squat power everything and then attempt to OH squat for 2 reps at the end. NO FAILED ATTEMPTS.
Metcon (AMRAP – Rounds)
E3MOM x 5
2 Rounds of:
5 Front Rack Lunges
5 Shoulder to Overhead
5 Burpee Over Bar
@ 115/75
Lunges can be walking if there is room or in place if there is not. You will go directly from your lunges into your S2OH. For people with wrist mobility issues we can use DB’s.
Scale 1:
@ 75/55
Scale 2:
@55/35