Monday April 4, 2022

Peninsula CrossFit – CrossFit

Back Squat (3 x (5+5+5))

15-35 Min RT

GOAL: Squat strength and endurance

Rest 3 minutes between sets.

These are cluster sets. Perform 5 reps, rest 15 sec, perform 5 reps, rest 15 sec, perform 5 reps, rest 3 mins. Repeat that 3 times.

Metcon (Time)

5 RFT:

3 Rope Climbs

2 Power Cleans 225/155#

1 25′ HS walk

Rest 30 seconds between rounds
35-55 Min RT

-Power clean should be 75-85% of 1RM. Intended stimulus is heavy singles with a quick reset between reps.

*Time Cap: 15 Mins*