Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
3 Sets of:
200m Run
10 Scap Pushes
5 Inch Worm + Push Ups
10 Scap Pulls
10 Beat Swings
10 PVC Push Press
0-15 Min RT
Metcon (Weight)
EMOM 12 Min:
Min 1: 5 DB Strict Press @ Heavy
Min 2: 3-5 Deficit HSPU
Min 3: 2 Jerk @ 80%+
15-30 Min RT
GOAL: Upper body pressing power.
-Adjust the HSPU so they are difficult for you. Go from a box or pike position to lower the difficulty.
Score is weight on jerks.
Metcon (Time)
For Time:
5 Rounds
3-5 Ring Muscle Ups
200m Run
Rest 2:00
3 Rounds
20-30 Push Ups
400m Run
30-55 Min RT
GOAL: Pressing Endurance.
-Your goal on the MU’s and push ups is to perform every set unbroken, hence choose accordingly.
-Set up low rings or bar and work on MU transitions/progressions.
**20 Min Total Time Cap**