Friday February 12, 2021

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


2 Sets of:

5 Wide Stance Air Squats

5 Normal Stance Air Squats

5 Narrow Stance Air Squats

5 Burpees

5/side Reverse Lunge
0-15 Min RT

Metcon (Weight)

EMOM 10 Min

Back Rack Reverse Deficit Lunge

-3 Reps/Leg

-1 sec pause at the bottom
15-30 Min RT

GOAL: Get stronger in the deep squat position. THis should help you improve the ability to create speed from the bottom of your squat and therefore improve your ability to stand up from a squat clean easily.

-Deficit should be around 2-6″

Metcon (2 Rounds for reps)


10 Alt Pistols

10 Alt DB Hang Power Clean @ 50/35 lbs

Rest 60 Sec

2 Min Max Cal Row

Rest 60 Sec


Max Burpee Box Jump Overs @ 24/20″
30-55 Min RT

GOAL: Lower body endurance in short and intense workouts.

-Intensity must be high for entire working periods.

-Aim for unbroken hang cleans.

Metcon (Calories)

Your max calories from the Row in the last workout.

Metcon (No Measure)

Cool Down:

-10-20 Reps of Slow Cat Cow