Tuesday December 31, 2019

Peninsula CrossFit – CrossFit

No 5pm or 6pm class today, all other classes are on. Happy New Year!!

Warm-up (No Measure)

Cardio: 3 Min

Mobility: Goblet Squat Hold + Shift 3×10 Sec/side

Then;

2 Sets of:

7 RDL

7 Muscle Cleans

7 Elbow Rotations

7 Front Squat

7 Shoulder Press

Clean and Jerk Complex (5-4-3-2-1)

5-4-3-2-1

Hang Clean

Front Squat

Jerk
Build up in weight. In the round of 5 you are performing 5 reps at each movement and so on.

Once warm there will be a 10 minute window to complete all the work.

Metcon (Time)

70 DB Burpee Step Over @ 50/35 lbs and 24/20″
**15 Min Time Cap**

Variation 2:

50 Reps @ 25/15 and 20/16″