Tuesday June 21, 2022

Peninsula CrossFit – CrossFit


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)


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).