Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
7 Sets of:
1 Bent Over Row
1 RDL
1 Muscle Snatch
1 Overhead Squat
1 Behind the Neck Thruster
1 Burpee
0-15 Min RT
Metcon (3 Rounds for weight)
EMOM 5
5 Power Snatch ~50-60%
Rest 1 min
-Increase Weight
EMOM 5
3 Squat Snatch ~60-70%
Rest 2 min
-Change Weight
EMOM 5
5 Power Clean ~50-60%
Rest 1 min
-Increase Weight
EMOM 5
3 Squat Clean ~60-70%
Rest 2 min
-Change Weight
EMOM 5
5 Push Press ~50-60%
Rest 1 min
-Increase Wight
EMOM 5
3 Push Jerks ~60-70%
15-45 Min RT
GOAL: Barbell Cycling through various lifts/loads.
Dead Bug/Bird Dog/Side Star (No Measure)
For Quality:
30 Sec/Side Star Plank
5-4-3-2-1 Dead Bug*
5-4-3-2-1 Bird Dog*
*Hold ever rep for 5-7 Seconds
45-55 Min RT