Peninsula CrossFit – CrossFit

Shoulder Press (3×8 @ 60-65%)

3 sets:

8 shoulder press @ 55-60%

10 box jumps @ 36/30″

Rest 2 mins between sets

15-35 Min RT

GOAL: Upper and lower speed

-These two movements should be very explosive due to the short range of motion. Shoulder press should be fast and each individual rep of the box jump should be explosive.

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Mins:

21 double unders

15 KB swings

9 HSPU
35-55 Min RT

GOAL: gymnastics stamina

-The amount of reps for each movement is quite low so we want to focus on consistency and quick transitions in order to maintain a level stamina across the whole 14 minutes.