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.