Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio 3 mins
Mobility 2 mins
2 rounds, with a PVC:
10 front squats
10 PVC rotations
10 box step ups
10 good mornings
Metcon (Time)
Front Squat:
30 reps for time at 60-65% of your 1RM
-Our goal here is to increase leg endurance at a moderate weight.
-Take a bit of time to warmup to your working weight.
-Goal is to finish in 3 sets or less.
-If you wish to also record your weight, add to Athlete Performance in wodify.
Metcon (Weight)
EMOM 10 Minutes:
Odd: 8 deadlifts + 6 hang power cleans + 4 S2OH @135/95#
Even: 12-15 box jumps 24/20″
-Goal is to improve barbell cycling
-Barbell weight should not exceed 60% of 1RM clean + jerk.
Metcon (No Measure)
Accessory (if time allows):
Accumulate 180 seconds of a floor facing W hold with 5/2.5# plates