Friday September 17, 2021

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.