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:
9-6-3
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.