Thursday April 28, 2022

Peninsula CrossFit – CrossFit

Power Clean (7×3 @ 75-80%)

15-35 Min RT

GOAL: Hip extension speed and power

Performance cues:

-Keep the chest over the bar in setup

-Engage the post chain against the bar and push the feet into the floor before the bar moves

-Keep the upper back tight through the entire lift

-Stick the landing by timing the elbows and feet to land and punch together.

Metcon (Time)

5 RFT:

2 rope climbs

10 pistols

20/15 cal row
35-55 Min RT

GOAL: Gymnastics core compression endurance