Friday December 27, 2019

Peninsula CrossFit – CrossFit

There is NO 6AM class today. All other usual Friday classes are on.

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min

Then;

2 Sets of:

7 RDL

7 Muscle Clean

7 Elbow Rotations

7 Front Squats

7 Shoulder Press

14 Pogo Hops

Clean Complex (12×2)

E30SecOM for 12 Sets

(6 Min Total)

1 Squat Clean +

1 Front Squat

@ 55-65%
Every ascent should be as explosive as possible.

Metcon (Time)

5 RFT:

20 DB Snatch @ 50/35 lbs

40 Double Under

50′ 1 Arm DB OH Lunge (switch arm at 25′)

40 Double Under
**18 Min Time Cap**

Variation 1:

15 @ 40/30

25 DU

Variation 2:

15 @ 35/25

60 SU