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;
10 Sets of:
1 Snatch Grip RDL
1 Muscle Snatch
1OHS
1Behind the Neck Snatch Grip Push Press
0-15 Min RT
Metcon (Weight)
4 Sets @ 90-95% of 1RM
2 Snatch Romanian Deadlift
3 Snatch High Pull
Rest as needed
15-25 Min RT
Metcon (Weight)
5 Sets @ 60-70%
2 Paused Jerk Dip and Drive
2 Jerk (without pause)
25-40 Min RT
Metcon (No Measure)
3 Sets of:
5/5 Single Leg RDL + Knee Drive
5/5 Single Leg Box Jump
5/5 Single Leg Jump
40-50 Min RT
Metcon (No Measure)
3 RNFT:
30 Toe Touches
10/Side Side Plank Raise
20 Lying Single Leg Raise
50-55 Min RT