Peninsula CrossFit – Teens Class
Warm-up
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Squat Clean and Jerk (Clean & Jerk 10×2
2 Squat Clean and Jerks x 10 sets (Moderate weight) of 1RM Clean and Jerk)
* Complete a set every minute (10 minutes) *
* Complete in singles *
Metcon (3 Rounds for time)
Every 4:00 (3 sets)
30/24 Calorie Row
20 Stick Sit Ups