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Peninsula CrossFit – CrossFit
Split Jerk (3x(5-4-3))
3 Rounds:
5 reps @ 65%
4 reps @ 70%
3 reps @75%
15-35 Min RT
GOAL: Increase OH endurance with barbell cycling
Try to move through each round as quickly as possible (as if its for time) and then rest 2-3 mins between rounds.
Metcon (Time)
18-16-14-12-10
Pistols
HSPU
Between each round perform 5 alt. single arm Devil’s Press @ 53/35#
35-55 Min RT
GOAL: Gymnastics strength endurance and recovery. Your upper body is recovering while your lower body is working, and vice versa.
If you typically hold your foot during pistols try not to today, even for a few reps each round. This is good training for our pistols.
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