Peninsula CrossFit – CrossFit
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From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2-3 Sets of
5/Side Bottom up KB Press
5/Side KB Snatch
5 KB Tempo Goblet Squat 3-1-X-0
5 KB Sumo Deadlift High Pull
0-15 Min RT
Metcon (Weight)
Behind the Neck Snatch Grip Push Press
5 x 3 80% of 1RM
*Rest 90-120 Sec between sets
15-30 Min RT
GOAL: Improve OH strength when using a snatch grip.
-Make sure you finish every rep with locked elbows and stability.
Metcon (Time)
For Time:
45/30 Cal Assault Bike
45 Thrusters @ 95/65 lbs
30-45 Min RT
GOAL: Short time frame with light barbell and high heart rate.
-You want to go fast on the bike, but slow enough you can move straight to the barbell and start lifting.
-Thrusters will be tough, flirt with failure but don’t hit it.
-60/50 Cal Row
Metcon (Time)
For Quality (and Time):
50 Weighted Step Ups
-High @ 30/24″
-@ 50/35lbs or heavier
-weight it however you want (DB, KB, BB, WB, etc.)
45-55 Min RT