Peninsula CrossFit – CrossFit
Deadlift
5 sets:
6 deadlifts @ 65-75% with 4 second down
Between each set perform 12 russian KB swings @ mod/heavy
15-35 Min RT
GOAL: Volume strength in deadlift
-Ensure you can perform each set unbroken.
Metcon (Time)
7RFT:
3 power cleans @78%
200m run
35-55 Min RT
*15 Min Time Cap*
GOAL: Power endurance
-There is no rest between rounds but run in order to keep your heart rate down.
-Move with quality for each power clean and focus on bar path (close to legs) and muscle coordination (arms follow the legs, hip flexion and elbow lockout synchronized).