Tuesday March 29, 2022

Peninsula CrossFit – CrossFit

Split Jerk (2 @ 80% then, 2×5 @ 60%)

15-30 Min RT

GOAL: OH Speed

Work up to a 2 Rep @ 80%

Then, reduce to 60% of this weight and perform:

2 Sets of 5 Jerks

-Split or Push Jerks are fine.

Metcon (2 Rounds for time)

2 Rounds, Each For Time:


Thrusters @ 135/95 lbs

Box Jumps @ 30/24″

1 Rope Climb (Or Strict Pull Ups)

Rest 1:1 b/w rounds
30-55 Min RT

GOAL: Power Endurance

Thrusters: Think slow and smooth, don’t rush them. Wight should allow you to do all sets unbroken.

Box Jumps: Step or lower yourself down, don’t jump/rebound.

Rope Climbs: Focus on efficiency. Lock the feet, drive with the legs, guide with the arms. The arms aren’t for pulling in the rope climbs but for holding.