Peninsula CrossFit – CrossFit
Warm-up (No Measure)
5 Min Run/Row/Bike
Then;
2 Sets of:
5/5 Single Leg Glute Bridge
5 Deep Squat Muscle Snatch
5 Back Squat *W/ 5 Sec Hold at bottom
5 Squat Jumps
0-15 Min RT
Back Squat (1 – 1 – Max Reps)
15-30 Min RT
GOAL: High Intensity Day
1 @ 75%
1 @ 86%
Max Reps @ 95%
-Fight hard for your last few reps, but do not fail.
-If we don’t know our 1 RM use a conservative number.
-We should be in the range of 2-3+ reps at this weight.
Metcon (4 Rounds for time)
Every 4 min for 16 Min:
16/12 Cal Row
16 Ab-Mat Sit Ups
16 DB OH Squats @ 1 x 50/35 lbs
30-55 Min RT
GOAL: DB OH Squat Focus
-Pace the row, breather on the sit ups.
-Focus on position in the OH Squats.