Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3-5 Min Run/Row/Bike
Then;
3 Sets of:
5/Leg Single Leg Glute Bridge
5 Deep Squat Muscle Snatch
5 Clusters
5 Squat Jumps
0-15 Min RT
Back Squat (3-3-Max Reps)
15-30 Min RT
GOAL: High Intensity Day
-Fight hard for your last reps but do not FAIL any reps.
Metcon (AMRAP – Reps)
EMOM 15 Min:
Min 1: Max T2B
Min 2: Max Squat Cleans @ 155/110 lbs
Min 3: Rest
30-50 Min RT
GOAL: Squat Clean Capacity.
-We use T2B to fatigue your grip and force you to use your hips on the clean and be more explosive.
-Do not reach failure on T2B.
Metcon (Weight)
Every 30 Sec for 6 Min
1 Power Clean @ 205/145 lbs
50-55 Min RT
-Go directly into this once your last 1 min of rest ends from the previous EMOM ends.