Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets (PVC/Bar/Light)
5 RDL
5 Hang Muscle Clean
5 Front Squat
5 Push Press
5 Jumping Back Squat
0-15 Min RT
Clean Complex (4-4-2 x 4 Sets)
6 Min On/1 Min Off x2
Min 1: 4 Clean Pull
Min 2: 4 High Box Jump
Min 3: 2 Power Clean
15-35 Min RT
-Use the same weight for your clean pulls as your power cleans. This should be heavy but very manageable.
-Box jump is high, contemplate a tall box jump variant.
Metcon (No Measure)
3 RNFT:
5/5 Single Leg Jumps
5 Tuck Jumps/Body Cleans
5/5 Single Leg Box Jumps
5/5 Collar Drill
35-55 Min RT