Tuesday September 21, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)


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)


Low 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!