Peninsula CrossFit – CrossFit
Metcon (3 Rounds for weight)
Power Clean and Jerk
(1 PC + 1 Jerk = 1 Rep)
EMOM 20 Min:
Min 1: 3 TNG @ 55%
Min 2: 2 TNG @ 65%
Min 3: 1 @ 75%
Min 4: Rest and Reset Weights
15-40 Min RT
GOAL: Increase Power in the Clean and Jerk
-Focus on your foot work and controlling the bar on the way down while cycling.
Metcon (5 Rounds for reps)
2 Min On of:
200m Run
10 Deadlifts @ 205/145 lbs
Max Bar Facing Burpees
Rest 1 Min
5 Total Rounds
40-55 Min RT
GOAL: Strength and Speed Endurance.
-You should be moving at a near sprint speed.
-You should have at least 30 Seconds to complete the BFB.
-Stay low and be smooth over the bar.