Wednesday October 27, 2021

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.