Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
10 Deep Squat Y Raises
5 Box Jumps
5/5 barbell Front Rack Lunge
5 Box Jumps
5/5 Barbell Hip Thrusts
5 Box Jumps
0-15 Min RT
Clean (5 x 2+1 @ 60-70%)
15-30 Min RT
GOAL: Third pull of clean.
5 Sets @ 60-70% of 1RM Clean
2 High Hang Power Clean
1 Squat Clean
Metcon (Time)
21-15-9
Deadlift @ 225/155 lbs
Box Jumps @ 24/20″
30-55 Min RT
GOAL: Lower body post chain endurance.
-Break deadlifts into small sets if find the weight difficult or your low back is sore.
-Be mindfull of rebounding your box jumps. Consider stepping down or jumping down with a quick reset.