Tuesday October 15, 2019

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min

Then;

2 Rounds of:

5 Snatch Grip RDL

5 Snatch Pull

5 Muscle Snatch

5 Overhead Squat

5 Behind the Neck Snatch Grip Push Press

Power Snatch (E0:30 x 10)

1 Rep every 30 Sec at 70% of best power snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Min:

10-12-14-16…

Burpee Box Jump Over @ 24/20″

OH Squat @ 95/65
Variation 1:

@ 75/55 or FS at 95/65

Variation 2:

@ 20/16″

@ 45/35 or FS at 75/55