Wednesday September 22, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

400m run

3 sets:

10 ankle taps

50’/50′ OH KB walk

5/5 KB hang snatch

5/5 KB thruster

200m run
0-15 Min RT

Shoulder Press

15-35 Min RT

-E90Sec for 12 mins

-3 reps @ 65-70%

-1 second pause at forehead level on the way down

GOAL: Increase strength and consistency in bar path on overhead pressing movement.

Metcon (AMRAP – Rounds and Reps)

3 X AMRAP 5 Mins:

5 power snatch 135/95#

200m run

15 wallballs 20/14#

Rest 90 sec. between each AMRAP
35-55 Min RT

GOAL: work capacity at heavy load.

-Pickup each AMRAP where you finished on the last one (1 score at the end).

-Power snatch should feel heavy but still able to TNG 5 reps.