Saturday November 20, 2021

Peninsula CrossFit – CrossFit

Poster Warm Up (No Measure)

-Pick a Row, Run or Skip

-Pick three movements and do 15 reps.

-Vary movements each workout.

-5 min mobility

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Mins:

5 squat cleans @135/95#

10 box jumps @30/24″

15 pushups
15-40 Min RT

GOAL: Weightlifting endurance

-Your goal is to keep moving at a consistent pace for 20 minutes.

Focus on managing the squat cleans, even though the pushups may become quite challenging. Squat clean weight should be such that you can come off the pushups and TNG the barbell weight.

Metcon (No Measure)

4-5 RNFT:

10 crunches

10 flutter kicks (per side)

10 bicycle crunches

10 reverse crunches

10 sitting twists

20 sec. plank
40-55 Min RT

Aiming for no rest between movements, rest 60-90 secs. between rounds.