Peninsula CrossFit – CrossFit
Join us on Zoom!
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;
5 Sets of:
3 RDL
3 Hang Muscle Clean
3 Front Squat
3 Push Press
*Increase is weight slowly starting at PVC
0-15 Min RT
Clean (1 Rep Heavy)
15-30 Min RT
Power + Squat
3+2 @ 30-50%
3+2 @ 60%
1+2 @ 70%
1 @ 80%
1 @ 90%
1 @ Heavy
-Stay above the bar
-Reduce time in air
-Back tension in first and second pull
-Upper back tension in the first and second pull
-Keep pulling all the way and into the third pull
Metcon (2 Rounds for time)
At 0:00
21-15-9
Calories/100m Farmer Carry
Wall Ball
At 8:00
15-12-9
Calories/100m Farmer Carry
Burpees over Wall Ball (facing or lateral)
30-55 Min RT
-We want a minimum of 2 min rest after the first 21-15-9
-If you have a Bike consider performing less Cals.
-As a women consider scaling calories accross all rounds.