Tuesday March 30, 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 Min

Mobility: 2 Min


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.