Friday July 9, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Smartphone: session ID 8797865035

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**