Peninsula CrossFit – CrossFit
Join us on Zoom!
Laptop: https://us04web.zoom.us/j/8797865035
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 mins
Mobility: 2 mins
Then;
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.