Peninsula CrossFit – CrossFit
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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 Min
Mobility: 2 Min
Then;
3 Sets of:
5/5 Single Leg Hip Thrusts
5 Deadlift
5 Muscle Clean
5 Kang Squats
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min:
10 T2B
8 Deadlift @ 115/75
6 Hang Power Clean 115/75
Into
Metcon (Weight)
6 Min to find a heavy:
3 Hang Clean
15-45 Min RT
Goal: Improve ability to lift heavy after a workout.
The Metcon will be grippy. Split up T2B early if your grip has a tendency to fatigue.
The weight should be such that you can go unbroken on the barbell for several rounds.
Metcon (Weight)
Zercher Hold:
4 x 30 Sec
-Rest as needed
45-55 Min RT