Peninsula CrossFit – CrossFit
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Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of:
10 Band Pull Apart
10/Side Bottom Up KB Press
10/Side KB Windmills
50’/Side Bottom Up KB Carry
0-15 Min RT
Metcon (Weight)
5 Sets @ ascending to RPE 8/10
1 Behind the Neck Push Press
1 Behind the Neck Jerk
1 Front Rack Jerk
15-30 Min RT
GOAL: Bar position on the Jerk.
-Drop the barbell after the third rep and clean it back to the rack so you’ll be ready for the next piece.
Metcon (3 Rounds for time)
3 Sets of:
3 Rounds:
5 Power Clean and Jerk @ 155/115 lbs
10/8 Cal
*Rest 3 Min between Rounds
30-55 Min RT
GOAL: Stamina.
-Try and move seemlessly from your receiving position in the clean directly into the drive for the jerk.
-Make sure the bar does not exceed 70% of your 1 RM Clean.
-Cal should be used for recovery.