Peninsula CrossFit – CrossFit
Warm-up (No Measure)
EMOM 3 Min:
8/6 Cal Sprint
Then;
3 Sets of:
5 Muscle Clean
5 Press
5 Push Press
5 Push Jerk
0-15 Min RT
Shoulder Press (1 – 1 – Max Reps)
15-30 Min RT
GOAL: High Intensity Day
1 @ 75%
1 @ 85%
Max Reps @ 95%
-Fight hard for your last few reps, but do not fail.
-If we don’t know our 1 RM use a conservative number.
-We should be in the range of 2-3+ reps at this weight.
Metcon (2 Rounds for time)
2 RFT:
15 Clean and Jerk @ 135/95 lbs
15 Box Jump Overs
15 HSPU
Rest 1:1
For Time:
15 Clean and Jerk @ 135/95 lbs
15 Box Jump Overs
15 HSPU
30-55 Min RT
GOAL: Muscle Endurance
-Each section for time.