Peninsula CrossFit – CrossFit

Bear Complex (1RM @ 9/10 RPE)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
15-35 Min RT

GOAL: Barbell confidence

-Work up to a heavy single of the Bear Complex.

-Do not reach 10/10 effort, meaning every time you pickup the barbell you are confident you can complete the complex.

-Do not Thruster, reset in the front rack.

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
35-55 Min RT

GOAL: High skill metcon

-A very classic CrossFit metcon from the earlier days.

-Be smooth and consistent on the squats. If you are a gymnastics athlete be smooth on the rings and fight for bigger sets on the barbell. Vice versa if you are stronger on the barbell.