Peninsula CrossFit – CrossFit
Warm-up (No Measure)
EMOM 3 Min:
8/6 Cal Sprint
Then;
3 Sets of:
5 Bent Over Row
5 Clean RDL
5 Muscle Clean
5 Front Squat
0-15 Min RT
Metcon (4 Rounds for weight)
Clean
For 10 Reps
1 Rep Every 10 Sec @ 115/85 lbs
For 8 Reps
1 Rep Every 20 Sec @ 155/105 lbs
For 6 Reps Every 30 Sec @ 185/135 lbs
For 4 Reps Every 40 Sec @ 205/155 lbs
15-35 Min RT
GOAL: Clean Capacity
-Bar should be done with ease.
-Focus on speed in the pull and transfer.
-Can be done as power or squat.
-Weights should be around 50-60-70-80% of 1RM.
-A 1 Min rest/reset time is/wold be appropriate between bars.
**Score is weight in each round.**
Metcon (3 Rounds for time)
3 Sets of:
5 Rounds:
4 C2B
5 Air Squats
Rest 2 Min Between Sets
No Rest between Rounds
35-55 Min RT
GOAL: C2B Capacity
-Use Air Squats to recover, don’t sprint them.
-For C2B think about shooting your hips forward.