Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Hip Halo + Banded 7’s
-into-
6:00 Amrap
5 Front Squats (empty bar/slow and controlled)
4 Broad Jumps
5 Push Press (empty bar)
Strength
Front Squat + Push Press + Push Jerk
2 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy in 10-12 minutes –
Workout
Workout Prep
2 sets:
4 Deadlifts
3 Hang Power Cleans
2 Shoulder to Overhead
Workout (Time)
Whit
Compete:
4 rounds
24 Deadlifts (95/65)
18 Hang power cleans (95/65)
12 Shoulder to Overhead (95/65)
Fitness:
4 rounds
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Shoulder to Overhead (75/55)
Wellness:
4 rounds
20 Dumbbell Deadlifts (light)
15 Dumbbell Hang power cleans (light)
10 Dumbbell Shoulder to Overhead (light)
Target time: 12-14 minutes
Time cap each set: 16 minutes
Cooldown/Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)