Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 rounds
30sec Row or Bike @increasing intensity on each min
30sec Full squat T-spine rotation
Then…
1 set
-5 Jerk dips*
-5 push press
-5 jerk drops
-5 Front squats
-5 tall cleans
-5 Tempo clean & jerks*
*Tempo the pull on the clean and the dip on the jerk in order to drive off of a stable base
Weightlifting
A: Clean and Jerk (4 x 1+1+1)
4 sets
1 Clean pull
1 Hang Squat Clean
1 Push Jerk
@70-70-75-75%
Metcon
B: Metcon (Time)
6 rounds of:
10 Cal Bike or Row
10 KB Swings 53/35
Cool down
200m Walk @ easy
Accumulate 1-2 minutes in Child’s pose