Peninsula CrossFit – CrossFit
HPC + FS + S2OH
Build to a heavy unbroken complex of:
7 Hang Power Clean
5 Front Squats
3 Shoulder to Overhead
15-35 Min RT
This is a long time to hang onto the barbell so dont underestimate it, the S2OH is going to be challenging!
-HPC: generate speed and use your hip hinge
-FS: maintain stability and breathe through these reps
-S2OH: this will require maximum effort, stay focused and give it all you’ve got.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Mins:
6 Deadlifts 225/155#
35-55 Min RT
GOAL: Strength endurance