Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then:
2 Sets:
5 Speed Burpees
5 Med Ball Clean
5/5 OH Med Ball Lunges
5 Beat Swing + Pull Up
30 Sec Plank
Clean and Press (14 x 2)
1 Rep Every 30 Sec for 7 Min
Power Clean +
Push Press
@ 60-70 %
Receive the barbell in a good power position and transition directly into your push press. Attempt not to stand after the power clean and reset for push press.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min:
6 Bar Muscle Ups
30 Burpees
30 KBS @ 53/35
6 Ring Muscle Ups
With the open as our focus attempt bigger gymnastics sets and set a consistent pace on the burpees and KBS. Starting round 2 you will be coming off ring muscle ups, so really commit to the bar muscle ups.
Variation 1:
18 Pull Ups
30
30
12 Chest to Bar
Variation 2:
18 Jumping Pull Ups
20
30 @ 35/25
12 Ring Row