Peninsula CrossFit – CrossFit
Power Snatch
1×7 reps @70%
3×3 reps @80%
7×1 rep @85%+
15-30 Min RT
GOAL: Increase power endurance in the snatch.
-Aim to stick to power as long as you can, but ok to switch to squat snatch in the heavier reps.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Mins:
5 Deadlifts @225/155
12 Pistol squats
Rest 2 Mins, then:
Metcon (Time)
3 Rounds for Time:
5 Deadlifts @225/155
12 Pistol squats
30-55 Min RT
GOAL: Posterior chain endurance
-The purpose of this workout is to complete a max effort couplet for 8 minutes, rest, and then do a portion of the work for time while pre-fatigued.