Tuesday March 2, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035

Warm-up (No Measure)

Cardio: 3 Mins

Mobility: 2 Mins


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.



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