Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 10 Worlds Greatest Stretch/side
Then;
2 Sets:
7 RDL
7 Muscle Clean
7 Elbow Rotations
7/7 Front Rack Lunge (in place)
Metcon (Weight)
2 Sets of
EMOM x6
*Rest 2 Min between EMOMs*
1.4 Clean Pull @ 80%+
2. 5 High Box Jump (ie 30/24″+)
3. 2 Power Clean @ 80%+
Use same weight for pulls and cleans. Sore as weight and box jump height on whiteboard.
Metcon (2 Rounds for reps)
AMRAP 6 Min:
10/8 Cal Bike
10 DB Burpees @ 50/35
Rest 2 Min
AMRAP 6 Min:
12/10 Cal Row
12 DB Clusters # 50/35
Burpees and Clusters should be performed at a slow and consistent pace, likely slower than you think. Almost think of them as recovery.
Variation 1:
Drop Calories by 2
35/25
Variation 2:
Drop Calories by 3
25/15