Monday February 22, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Smartphone: session ID 8797865035

Warm-up (No Measure)

Cardio: 3 mins

Mobility: 2 mins


2 Sets:

7 Deadlifts

7 Muscle Cleans

7 Front Squats

7 Push Press

4 inch worms

(PVC-Light barbell)
0-15 Min RT

Metcon (Weight)

EMOM 10 mins:

2 pause front squats

2 pause front jerks
15-25 Min RT

GOAL: Technique work

-1 second pause at the bottom for each movement. Pause at the bottom of the squat and in the receiving position of the jerk.

-This shouldn’t be heavy or unmanageable.

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
25-55 Min RT

GOAL: Test your fitness in preparation for the Open coming up

A few tips:

-Don’t go all out to test your capacity. Don ‘t stress yourself out. This is supposed to be fun, if it’s not you are likely approaching it wrong.

– Find a consistent pace on the burpees.

-Breaking the thrusters early may make you go faster. Think wisely about your strategy.