Monday May 9, 2022

Peninsula CrossFit – CrossFit

Split Jerk (3-3-3-3-3)

15-30 Min RT

GOAL: Explosive power

Work up to a heavy set of 3 for the day over an approx. 15 minute clock.

Focusing on explosively punching and dropping under the bar.

Metcon (AMRAP – Reps)

2 Rounds:

AMRAP 2 Mins:

15/12 cal assault bike

Max rep Clean & Jerks 185/135#

Rest 2 Mins

AMRAP 2 Mins:

6 Clean & Jerks 185/135#

Max rep assault bike

Rest 2 Mins
30-55 Min RT

Goal: Power Endurance

You are repeating this sequence twice, so the workout is total 14 mins. in length.

Scale the weight of your C&J so you are able to achieve a rep approx. every 15 seconds.

Scale the cals of the assault bike for the first part so you are not biking for more than 1 minute.

Only the reps from the “max” portions are included in your score.