Wednesday February 26, 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min

Then;

2 Sets:

7 RDL

7 Snatch High Pull

7 Muscle Snatch

7 Snatch Balance

7 Overhead Squats
0-15 Min RT

Snatch (E2MOM x 5)

15-30 Min RT

1 Hang Power Snatch

2 Hang Squat Snatch

Metcon (2 Rounds for time)

Each for Time:

At 0:00

12-9-6

T2B

Run 200m

At 7:00 (till 14:00)

12-9-6

Burpee Over Erg

Row 15/12 Cal
30-55 Min RT

**14 Min Time Cap, ie. Two 7 Min Intervals/**

Variation 1:

9-6-3

12/10 Cal

Variation 2:

12-9-6 Sit Ups

100m Run

9-6-3 Burpee

10/8 Cal