Tuesday October 19, 2021

Peninsula CrossFit – CrossFit

Squat Snatch + OH Squat (5×3 )

1 Squat Snatch + 2 OH Squat
15-30 Min RT

GOAL: Increase overhead strength in receiving the snatch.

Metcon (2 Rounds for time)

2 Rounds, each for time:

50 box jumps 24/20#

40 T2B

30 DB step-ups 1×53/35#

2 Mins of active recovery between the rounds: perform 1 push-up every 10 seconds
30-55 Min RT

GOAL: Speed endurance and recovery

*Time Cap: 16 Mins*

-Consider scaling reps to

40/30/20. Your first round should be no more than 5-6 minutes.

-Notice that the scoring is not 2 rounds for time, its 2 rounds, each for time. Meaning the goal is that we are consistent and speedy across both rounds. We dont burn out in the first round and then have a significantly longer time for the second round.