Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
3 Sets of:
5/5 Single Leg RDL
5 Arch to Hollow
5/5 Dead Bug
5 Muscle Clean
5 Front Squat
0-15 Min RT
Metcon (Weight)
EMOM 12 Min:
Min1 : 2 Clean Grip Deadlift @ 110-120%
Min 2: 5-7 Broad Jump
Min 3: Low Hang Clean @ 80%+
15-30 Min RT
Score is weight on cleans.
GOAL: Lower Body Power.
-Clean can be performed as either power or squat.
Metcon (Time)
For Time:
150 DU’s
50 T2B
50 CAl
100 DU’s
30 T2B
30 Cal
50 DU’s
10 T2B
10 Cal
30-55 Min RT
**16 Min Time Cap**