Peninsula CrossFit – CrossFit
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