Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
Strength
Power Clean + Hang Power Clean + Push Jerk (1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:
* Work up to a Heavy, Unbroken set)
Workout
Workout Prep
2 sets:
2 Power Cleans (build in weight)
3 Box Jumps (build in height)
Workout (AMRAP – Rounds and Reps)
Hawaiian Shave Ice
Compete:
7:00 Amrap
3 Power Cleans (185/125)
5 Box Jumps (30/24)
Fitness:
7:00 Amrap
3 Power Cleans (155/105)
5 Box Jumps (24/20)
Wellness:
7:00 Amrap
5 Dumbbell Power Cleans (moderate)
8 Box Step Ups (20/16)
Target Rounds: 8+ rounds
Minimum Rounds before Scaling: 6 rounds
Cooldown/Mobility (Checkmark)
1:00 Barbell Grip Smash (each side)
1:00 Foam roll glutes (each side)
1:00 Trap Smash (each side)