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Peninsula CrossFit – CrossFit
Front Squat
2×3 @70%
2×3 @75%
2×3 @80%
15-35 Min RT
GOAL: Stimulate CNS and develop force and speed production.
-The barbell load should not interfere with your speed. Perform speed in the ascent each rep.
-Rest approx. 90 seconds between each set
Metcon (Time)
5 Rounds for Time:
10 C2B
50′ lunges 2×35/25#
35-55 Min RT
GOAL: Speed and coordination
-Mixed grip means 1 DB is in the front rack position and the other in farmers carry or OH.
*14 Min Time Cap*
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