Peninsula CrossFit – CrossFit
Shoulder Press (Seated 90 degree strict press 5×5@RPE 7)
15-30 Min RT
GOAL: Lockout strength
You will perform these seated on a box with your feet on the floor.
Each rep starts at forehead level (90 degrees) and ends with barbell OH in the locked out position.
Don’t go too heavy here, maintain a nice straight and smooth bar path with no straining.
“The Captain” (deka comp) (AMRAP – Rounds and Reps)
4 x AMRAP 3 Mins:
10 thrusters 95/65#
10 bar facing burpees
Rest 2 Mins between AMRAPs
30-55 Min RT
GOAL: Training for speed and endurance. aka THE OPEN!
One running score, pickup each AMRAP where you left off from the last one.
Thrusters: Stay smooth and aim to go unbroken.
Burpees: Pace yourself. Be consistent and keep moving.
You will start to notice lots of thrusters and burpees in the programming as we gear up towards the Open – learn to love them!