Friday November 5, 2021

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.