Saturday, December 5th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio 3 min

Mobility 2 min


2 rounds

10 good mornings

10 muscle cleans

10 hollow rocks

*then do the weightlifting complex with an empty barbell


A: Metcon (Weight)

5 Rounds For Load

Complete 3 Unbroken Sets of this Barbell complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press
The five movements known as the “Bear Complex” comprise one repetition. Complete the complex 3 times (normally its 7), unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round.

Make conservative increases in load from round to round to avoid early failure.


Metcon (No Measure)

2 rounds:

2 min front plank

1 min side plank

1 min side plank(another side)

Rest 2 min

Metcon (No Measure)

Pick a movement you want to work on and practice it for the remaining time (is snatch, MU, HSPU etc.)