Tuesday August 10, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 rounds:

50 single skips

5/Arm DB Snatch

10 beat swings

5/Arm DB Clean and Jerk
0-15 Min RT

Metcon (Time)

2 RFT:

20 DB Hang Clean and Jerk @ 1 x 50/35 lbs

20 DB Hang Snatch @ 1 x 50/35 lbs
15-30 Min RT

GOAL: DB Cycling Endurance.

-Each set of 20 should be done unbroken at the least.

-Perform 10 reps unbroken for each arm.

Metcon (Time)

10-20-30-40-50-60 Double Unders

3-6-9-12-15-18 C2B
30-55 Min RT

GOAL: Pulling Endurance.

-All Double Under sets should be unbroken.

-C2B sets should be unbroken at least to the round of 9-12.

-Scale the C2B/Pull Ups aggressivelly.

-Transistions should be very short between and within movements.