Peninsula CrossFit – CrossFit
Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets of:
5 Inchworm
5 Burpee
5 PVC Pass Through
5 Muscle Snatch
0-15 Min RT
Metcon (AMRAP – Rounds)
2 Rounds from 0:00-2:00
4 snatch @ 95/65 lbs
5 bar facing burpees
2 Rounds from 2:00-4:00
5 snatch
6 bar facing burpees
2 Rounds from 4:00-6:00
6 snatch
7 bar facing burpees
Rest from 6:00-8:00
2 Rounds from 8:00-10:00
6 snatch
7 bar facing burpees
2 Rounds from 10:00-12:00
5 snatch
6 bar facing burpees
2 Rounds from 12:00-14:00
4 snatch
5 bar facing burpees
15-35 Min RT
GOAL: Improve performance in weightlifting and monos-tructural couplets.
-Manage the weight and reps accordingly so you can go through the entire WOD with min 20-30 sec rest after each 2 rounds.
Metcon (4 Rounds for calories)
Assault Bike/Rower
4 Rounds
4 Min @ 8/10 RPE
2 Min @ 5/10 RPE
35-55 Min RT
-RPE 8/10 you can talk with short words but not full sentences.
-RPE 5/10 you can talk in full sentences.