Peninsula CrossFit – CrossFit
Join us on Zoom!
Laptop: https://us04web.zoom.us/j/8797865035
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of :
30 Sec Hollow Hold
30-50 Pocket Taps
5 Push Ups @ 3-3-X-3
5 Shoulder Press
5 Push Press
5 Push Jerk
0-15 Min RT
Metcon (Weight)
A. Slow Motion Push Jerk
3 x 3 @ empty barbell or light
B. Push Press Behind the neck
3 x 5 @ light
C.
5 x 2 Jerk Dip
5 x 2 @ Moderate
15-30 Min RT
GOAL: Improve Dip, Drive, and Receiving position
https://www.catalystathletics.com/exercise/541/Slow-Motion-Jerk/
https://www.catalystathletics.com/exercise/88/Push-Press-Behind-The-Neck/
https://www.catalystathletics.com/exercise/414/Jerk-Dip/
Metcon (Time)
For time:
10-8-6-4-2 S2OH
100-80-60-40-20 double unders
Men weights: 115-135-155-185-205
Women weights: 75-95-105-135-155
30-50 Min RT
GOAL: Pressing strength endurance
– use both your arms and legs on the S2OH, don’t fatigue your arms
-BRACE YOUR CORE
– keep shoulders relaxed on the double unders
-Sub 12-15 Minutes