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Peninsula CrossFit – CrossFit
Warm-up (No Measure)
400m Run
3 sets:
5/5 KB suitcase deadlift
5/5 KB thrusters
5/5 single leg glute bridge
5 burpees
0-15 Min RT
Deadlift (15 reps @ 80% for time)
15-30 Min RT
-This is the third week of the deadlift progression. This week the reps get lower and the weight gets heavier.
-The weight on the bar should allow you to perform sets of minimum 3 reps at the beginning.
Metcon (Weight)
EMOM 14 Mins:
Odd: 5 power cleans @165/115# + 10 wallballs @20/14#
Even: 15-20 ab mat situps
30-50 Min RT
GOAL: Various forms of hip extension
– Power cleans should be touch n go with a smooth transition to unbroken wallballs – reduce load accordingly.
-Score on board will be power clean weight plus # of rounds.
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