Peninsula CrossFit – CrossFit
Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
3 sets:
75-100 single skips
5/5 KB single arm rows
10 KB goblet squats
10 beat swings
Mobility
0-15 Min RT
Metcon (Weight)
EMOM 12 mins:
Min 1: 5 Pendlay row @ heavy
Min 2: 10 med ball cleans @30/20#
Min 3: 1-3 Ring/Bar muscle ups
15-30 Min RT
Score is weight for the Pendlay row
Sub 5-10 C2B for the MU’s
Metcon (Time)
For Time:
150 Double Unders
50 DB Step-Ups 1×50/35#
50 Sit-Ups
50 DB Snatch 1×50/35#
50 Sit-Ups
150 Double Unders
*15 Min Time Cap*
30-55 Min RT
GOAL: Improve performance in chipper workouts with high reps.
-unbroken on the step-ups
-consistent on the snatches and sit-ups such that you rest maximum 10 seconds between sets.