Friday January 8, 2020

Peninsula CrossFit – CrossFit

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From a Smartphone, download the zoom app and Join Session ID:

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


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.