Thursday April 22, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
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