Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets:
5 RDL
5 Muscle Clean
5 Front Squat
5 Push Press
0-15 Min RT
Clean and Jerk Complex (5 x 4 @ 70-75%)
5 Sets @ 70-75%
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
1 Jerk
15-30 Min RT
GOAL: Pulling Under Fatigue.
-You will be fatigued by your third rep so you’ll need to be more technical.
-For the Jerk focus on staying upright on the dip.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min:
15 Ab-Mat Sit Ups
7/arm DB Snatch @ 60/40 lbs
30-45 Min RT
GOAL: Hip extension power endurance combined w/ hip flexion.
Metcon (No Measure)
3 RFT:
30 Sec Bar Hang
20 Sec Hollow Body Rocks
45-55 Min RT
GOAL: Core endurance.
-For the bar hang maintain a hollow body position.