Friday May 8, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!

From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID: 8797865035

WOD Explanation Videos:
If you have time finish off with hollow hold/superman tabata. 20 sec on, 10 sec off, alternating for 16 rounds (8 mins total).

Warm-up (No Measure)

Cardio: 3 Mins

Mobility: 2 Mins

then, 3 sets:

30 pocket taps

10 lunges

10 downward dog pushups

10 shoulder circles

Metcon (5 Rounds for reps)

“Macho Taco”

5 Rounds x AMRAP 3:

40 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

Rest 1 Minute Between Rounds

1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead
Alternate arms of Macho Man from left to right and back.

DU’s and lunges should take no more than 1:30, leaving 1:30 to work on Macho Man. Scale aggressively. If your first round of skips/lunges isn’t close to 1:00 then all subsequent rounds will be to long.