Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 min
Mobility: 1-2 min
Then:
10 PVC rotations
10 samson lunges
10 thrusters
10 PVC good mornings
x2
Jump Squats (12×4)
4 reps every 30 seconds for 12 sets @ 45/35
No more than 40% of 1RM back squat. This should be explosive on every rep and not heavy. If you aren’t comfortable with jump squats increase the weight a bit and do back squats.
Be. Explosive. On. Every. Rep.
Metcon (AMRAP – Rounds)
AMRAP 13 mins:
12 unbroken deadlifts @ 50%
between every set of deadlifts perform:
2 rounds:
12 air squats
30 DU
Score is the total # of sets of deadlifts completed
If you break on any set of 12 deadlifts you receive a 10 burpee penalty! Have fun!
Variation 1:
10
20
Variation 2:
10
60 SU