Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of:
6 Snatch Grip Bent Over Row
6 Snatch Grip RDL
6 Muscle Snatch
6 Overhead Squat
0-15 Min RT
Metcon (Weight)
5 Sets @ 60-65% 1RM Snatch
1 Power Snatch
3 Squat Snatch
2 OH Squat
15-30 Min RT
GOAL: Create comfort in the over head position.
-Stick to the %.
-Focus on upper back activation.
Metcon (AMRAP – Rounds)
EMOM 20 Min:
Odd: 15/12 Cal Machine
Even: 10-14 DB Snatch @ 60/40 lbs
30-55 Min RT
GOAL: Lower body endurance.
-Focus in breathing and maintain a sustained pace on the bike.
-DB Snatches are unbroken.