Peninsula CrossFit – CrossFit
Warm-up (No Measure)
cardio 3 min
mobility 2 min
then…
3 rounds @ empty bar or light weight
-5 Strict Press in Split stance
-5 Bent-over Row
-5 Muscle cleans
-5 Front Squat Tempo: 3-0-X-0
Weightlifting
A: Metcon (Weight)
Power Clean + Front Squat + Jerk
2+2+1 @75%
2+2+1 @80%
1+2+1 @85%
3 x (1+1+1) @90%
Time allotted 20mins
Score is weight on last set.
Scaling Options:
Beginner:
Power Clean + Front Squat + Jerk
6 x 2+2+1 @challenging weight
Intermediate & COMP:
As written
Metcon
B: Metcon (Time)
Every 4minutes for 16mins
2 rounds
10 Cal Row or Bike
20 DB Front rack squats @2×50/35lbs
Score is slowest interval.
Scaling Options:
Beginner:
Every 4 minutes for 16mins
2 rounds
6-8 Cal Row or Bike
12-20 DB Front rack squats @2xlight
Intermediate:
Every 4 minutes for 16mins
2 rounds
10 Cal Row or Bike
20 DB Front rack squats @2×35/20lbs