Peninsula CrossFit – CrossFit
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8797865035
PASSWORD: PCF123
Warm Up 2021 (No Measure)
Cardio: 3 min
Mobility: 2 Min
Then;
2-3 Rounds of 5-10 Reps
-Push Up/Push Variation
-Pull Up/Pulling Variation
-Sit Up/Core Variation
-Air Squat/Squat Variation
-WOD Movement
0-15 Min RT
1-: Bear Complex (1-1-1-1-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
15-35 Min
Goal: Activate CNS by lifting relatively heavy.
-We are working up to a heavy single effort.
-Be 100% certain you will hit the lift.
Metcon (Time)
For Time:
15 Thrusters @ 95/65 lbs
15 C2B
20 Box Jump Overs @ 30/24″
15 Thrusters
30 Pull Ups
20 Box Jump Overs
15 Thrusters
45 T2B
20 Box Jump Overs
35-55 Min RT
Goal: Improve capacity in workouts with larger sets.
-Try and go unbroken on the thrusters each round.
-Push for as big of sets as possible on the gymnastics.
-Slow and stead on the BJO’s.