Peninsula CrossFit – CrossFit
Clean (Heavy 3-Positions Power Clean)
15-30 Min RT
GOAL: Stimulate CNS
-Work up to a heavy 3 position power clean, RPE 8/10
3 Position Power Clean = Floor – Low Hang – High Hang
Metcon (Time)
5 RFT:
12 Pull Ups
12 Deadlift @ 155/105 lbs
30-55 Min RT
GOAL: Speed
-This will tax the grip.
-Shold be able to go unbroken for at least 3+ rounds.