Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of:
7 RDL
7 Muscle Clean
7 Scap Push Ups
7 Push Press
0-15 Min RT
Metcon (Weight)
EMOM 10 Min:
1 Hang Power Clean + 1 Jerk
@ 70-80%
15-30 Min RT
GOAL: Improve Clean and Jerk
Metcon (Time)
10 RFT:
5-10 Towel Pull Ups
7 Deadlift @ 225/155 lbs
50 Double Unders
30-55 Min RT
GOAL: Improve your performance in long and heavy workouts.
https://www.youtube.com/watch?v=ji7KCyukYKQ&ab_channel=CoreBlendTrainingandWellness
**Bring a strudy towel from home**
-Deadlift: must feel moderately heavy but unbroken.
-Double Unders: keep your shoulders relaxed.
-We want Sub 20 Min