Tuesday May 28, 2019

Peninsula CrossFit – CrossFit

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Warm Up 24 (No Measure)

400m Run

10 Pull Ups

10 Burpee Broad Jumps

15 AbMat Sit Ups

20 PVC Pass Throughs


Burgener Warm Up

Power Clean and Jerk (5x(2+1))

5 Sets of:

2 Power Clean

1 Split Jerk

@ 50-60%
-Focus on pulling the bar into your hip and then onto your shoulders as you rotate your elbows forward.

Metcon (4 Rounds for time)

E4MOM x4

Run 400m

12 Push Ups

6 Deadlifts @ 225/155
-Goal is to move with a consistent pace. If your first round is not less than 3 min you must scale work back. Deadlifts must be done in one set.

Scale 1:

300m Run


Scale 2:

200m Run

Knee Push Ups

@ 135/95