Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio:
2 sets:
30 sec easy
30 sec moderate
30 sec hard
2 sets:
5/5 single leg glute bridge
5 empty bar RDL
5 empty bar muscle cleans
5 empty bar elbow rotations
5 arch to hollow
0-15 Min RT
3-Position Power Clean (3-3-3-3-3)
Floor
Low Hang
Hang
15-35 Min RT
GOAL: building capacity and consistency in various positions of the power clean.
-Work up to a heavy 3 position power clean. REP 8/10.
Metcon (Time)
5 Rounds For Time:
15 pullups
12 deadlifts 135/95
9 hang power cleans 135/95
35-55 Min RT
GOAL: Pulling endurance and barbell cycling
-There is a lot of pulling and grip endurance in this workout. Be self-aware and pace yourself appropriately – dont blow up!