Tuesday September 15, 2020

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

https://www.youtube.com/watch?v=GK480Smb0eI