Wednesday January 6, 2020

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


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

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.