Monday August 9, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3-5 Min Run/Row/Bike


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.