Peninsula CrossFit – CrossFit
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Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 mins
Mobility: 2 mins
Then;
3 Sets:
5 snatch grip RDL
5 muscle snatch (perform in squat position if mobility allows)
5 snatch grip push press
5 tall snatch
5 scap pullups
(PVC-Light Babrell)
0-15 Min RT
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
15-30 Min RT
GOAL: Barbell Cycling Endurance
-Your goal is too move with good form, do not come close to failure.
-Every reps looks perfect, do not rush.
-Finish the workout knowing you could have gone faster.
*You will have to significantly adjust the weights, and even the reps, in the above to preserve the intended stimulus. The last weight should be around 85% of your 1RM.
Metcon (Time)
3 RFT:
15 Deadlifts @ 225/155 lbs
25 weighted OH Sit Ups
15 Chest to Bar
25/20 Cal Row
*Rest 1 Minute*
30-55 Mn RT
GOAL: Endurance
-Each round under 5 minutes (not incl. rest)
-Use DB, KB, Plate for the OH situps