Thursday September 10, 2020

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 min


3 Sets of (PVC-Bar-light weight)

-7 RDL

-7 Muscle Cleans

-7 Front Squat

-7 Push Press/Push Jerk
0-15 Min RT

Clean and Jerk (3-2-2-1-1-1)

15-30 Min RT

-We want to build up to a heavy single for the day. No failures.

Metcon (AMRAP – Reps)

EMOM 15 Min:

Min 1: TGU

Min 2: KB Carry

Min 3: KBS
30-55 Min RT

-This is play time. Find a KB that you can use for all movements.

-Score is total reps of TGU and KBS over all rounds. However, this doesn’t mean we max out every minute. You should be working for about 45 sec with 15 sec rest.

-For carries place the KB in whichever position challenges you the most. This could be farmer carry, front rack, or overhead carry. You will have to move quick if you want to complete 100m carry in 1 min.