Peninsula CrossFit – CrossFit
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8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
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)
AMRAP 6 Min
10 Alt Pistols
10 Alt DB Hang Power Clean @ 50/35 lbs
Rest 60 Sec
2 Min Max Cal Row
Rest 60 Sec
AMRAP
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