Peninsula CrossFit – CrossFit
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From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets of:
5 Clean RDL
5 Muscle Cleans
5 Front Squats
5 Box Jumps
0-15 Min RT
Metcon (5 Rounds for time)
Every 4 Min for 20 Min:
2 Rounds of:
5 Clean
15 Box Jumps @ 24/20″
15-40 Min RT
Goal: The weight on the barbell should increase over the 5 rounds. Power Clean until you are forced to Squat Clean. Box Jumps should be consistent, not too fast or slow.
Weights should vary from:
Male 95-205
Female 65-145
Metcon (Weight)
4 Sets:
3 Clean Pull
3 Clean RDL
3 Clean Shrugs
*Rest as needed
40-55 Min RT
Goal: Improve the pulling portion of the clean.
No rest or dropping between movements.