Peninsula CrossFit – CrossFit
Push Jerk (5 x 5 @ 70-80%%)
15-30 Min RT
Rest 2-3 Mins
GOAL: Increasing jerk volume
-TNG at the shoulders, keep the barbell moving.
-Create and maintain tension in the torso and legs.
Metcon (3 Rounds for reps)
EMOM 15 Mins:
Min 1: 8-16 Alt. Pistol Squats
Min 2: 8-16 T2B
Min 3: 8-16 Power Snatches @ 95/65 lbs
30-55 Min RT
GOAL: Speed and endurance
-We are going for large unbroken sets here, you have to be able to move fast through the movement.
-Allow yourself 15 secs. rest in each minute in order to maintain the stimulus.
-Score is # of reps done for each movement in each round (Ie. 16 pistol squats, 10 T2B, 12 power snatches). Pick a rep scheme from the beginning and aim to stick to it.