Monday February 8, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID:

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