Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Mins
Mobility: 2 Mins
Then;
3 sets:
10 PVC muscle snatch
10 PVC snatch grip push press
10 box step ups
5 inch worms
0-15 Min RT
Metcon (Weight)
5 sets @ 7/10 RPE
3 slow snatch high pull
1 muscle snatch
15-25 Min RT
RPE= rate of perceived exertion. For this complex you are working at what you perceive as about 70% of your total possible exertion.
Keep this very manageable. No failure.
https://www.youtube.com/watch?v=almZ3k_nSk0&ab_channel=CatalystAthletics
https://www.youtube.com/watch?v=lD-8X7LWI4M&ab_channel=MarcusFilly
Metcon (Time)
9 Rounds for Time:
10/8 calorie row
5 high box jumps 30/24#
Rest 1:30 Min
25-55 Min RT
Goal: power endurance.
We want to give max effort during the work periods and use the rest to recover enough to do it again.
Time Cap: 25 minutes