Monday November 15, 2021

Peninsula CrossFit – CrossFit

Clean (Power clean + Squat clean)

2x(6+4) @ 65%

2x(4+2) @70%

15-35 Min RT

GOAL: Increase power endurance in the clean

-This is a lot of volume. Aim to go unbroken for each set to increase our ability to hang on to the barbell.

-Rest accordingly between sets.

Metcon (Weight)

5 Rounds:

30 sec Farmer’s Carry @ heavy KB/DB

15 sec rest

30 sec banded sprints

15 sec rest

30 sec box jump overs 24/20″

15 sec rest
35-55 Min RT

GOAL: Power endurance

-Knuckles should face the floor for a full grip on the Farmer’s Carry as our grip will be taxed from the high volume cleans.

-For box jumps, if you are comfortable and proficient with box jumps, today we want you to clear the box. Alternatively you can setup a PVC to jump over.

-Score is weight on the Farmer’s Carry.