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: 1-2 Min
Then;
2 Sets:
10 RDL
10 Muscle Cleans
10 Front Squats
10 Push Press
0-15 Min RT
Clean and Jerk (Heavy Rep in 10 Min)
15-30 Min RT
Take 10 Min to warm up to a heavy rep in preparation for the WOD.
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Min:
10 Deadlift
10 Lungesters
10 Hang Power Cleans
10 Lungesters
10 Front Squats
10 Lungesters
10 Shoulder 2 Overhead
10 Lungesters
10 Clusters
10 Lungesters
30-55 Min RT
Lungesters = Reverse Lunge Left and Right + squat
Weight for you barbell movements should be a challenge to do unbroken for 10 reps.