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.