Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/8797865035
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 mins
Mobility: 2 mins
Then;
15 Banded shoulder press
15 Scap pushups
15 Air squats
15 Calf raises
10-10 Dead bug
0-15 Min RT
Metcon (Weight)
EMOM 12 minutes:
Odd: 4-8 HSPU (strict/kipping/deficit/etc.)
Even: 2 segment Power Clean @ 70% 1RM
15-30 Min RT
GOAL: Improve your ability to use an explosive hip extension on both movements.
-If doing the HSPU from a box you can still achieve a deficit using 2 bumper plates
-2 segment clean: perform a power clean with a pause after the first pull (just above the knee cap)
-score is for power clean weight
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes (5 rounds total)
10 Alt. DB hang Power Clean and Jerk @ 1 x 50/35 lbs
15 DB front rack lunges @ 1 x 50/35 lbs
5 Wall Walks
30-50 Min RT
GOAL: High intensity intervals
-Aim isn’t to complete the work within 3 minutes but to go as fast as possible.
Metcon (No Measure)
Cool Down:
5-4-3-2-1-
Bird Dog
Banded Dead Bug
*Hold every rep for 3-5 seconds. Do this Well*