Wednesday January 13, 2021

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


3 Sets of:

3 Clean High Pull

3 Muscle Clean

3 Hang Squat Cleans

3 Jerks
0-15 Min RT

Metcon (Weight)

E2MOM for 10 Min:

-3 Clean High Pulls

-1 Paused Squat Clean

-1 Squat Clean

-1 Jerk

15-30 Min RT

Goal: Improve form in the 2nd pull.

-For paused squat clean pause in the receiving position (1/4 squat). The purpose of this is to teach your body to slow the bar down and create tension.

-Focus on turnover speed.

Metcon (AMRAP – Rounds and Reps)

Death by:

HSPU + Pistols




30-55 Min RT

Goal: Improve gymnastic capacity.

-We are looking to hit anywhere from 6-12 rounds. Aggressively scale the reps and movements.

-Scaling options for pistols are shrimp squats or skater squats.

-Consider scaling to push ups and air squats.