Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets of:
5 Snatch Deadlift
5 Muscle Squat Snatch (no contact)
5 Snatch Press Under
0-15 Min RT
Metcon (Weight)
4 Sets of:
1 Snatch Balance
4 OHS
15-30 Min RT
We are looking to reinforce the Snatch receiving position. Keep your upper back and arms tense.
Metcon (Time)
5 RFT:
10 Pull Ups
10 Alt. DB Snatch @ 50/35
50 Double Unders
**12 Min Time Cap**
30-55 Min RT
Goal: Work on our pulling endurance. We will pull through two different angles in this workout.
Pull ups: Unbroken
DB Snatch: Work on fast cycling, passing off DB in the air.
DU’s: Unbroken. Arms straight, use your wrists.