Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
7 Ses of:
1 Clean RDL
1 Muscle Clean
1 Front Squat
1 Push Jerk
1 Back Squat
1 Push Jerk
0-15 Min RT
Metcon (Weight)
5 Sets @ 50%
1 Clean Deadlift (to power position)
1 Clean High Pull from low hang
1 Power Clean
1 Push Jerk
15-30 Min RT
Metcon (Time)
For Time:
100 Wall Balls
50 Ring Dips
100 DB Snatch @ 50/35lbs
100 Push Ups
30-55 Min RT
GOAL: Improve your performance in long and light chippers.
-Keep a RPE of 8/10.
-Accelerate after the rings dips if you feel good.
-Don’t hit failure on ring dips.
-Move methodically on DB Snatch.
-Alt. DB snatch however you want, just balance it out.
-Sub 18 Min.