Thursday August 19, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

5 Min of Run/Row/Bike


3 Sets of:

5 PVC Pass Throughs

5 PVC Front Squats

5 PVC Push Press

0-15 Min RT

Metcon (2 Rounds for reps)

EMOM 39 Min:

Min 1: 7-14 Thrusters @ 75/55 lbs

Min 2: 7-14 Bar Facing Burpees

Min 3: 7-14/5-12 Cal on Machine
15-55 Min RT

GOAL: General Capacity

-You MUST pace yourself from the beginning and start with a moderate effort.

-You should have 10-15 seconds of rest/transition every round. If you don’t your heart rate will go to high and you wont be able to recover.

-Use the same number of reps across all movements.

-Thrusters must be done unbroken.

-Be consistent with the burpees.

-Keep your heart rate down on the machine.

**Score is total rounds completed at reps.