Wednesday December 11, 2019

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