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.