Wednesday January 20, 2021

Peninsula CrossFit – CrossFit

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Warm Up 2021 (No Measure)

Cardio: 3 min

Mobility: 2 Min


2-3 Rounds of 5-10 Reps

-Push Up/Push Variation

-Pull Up/Pulling Variation

-Sit Up/Core Variation

-Air Squat/Squat Variation

-WOD Movement
0-15 Min RT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

70 Double Unders

40 Wall Balls @ 20/14 lbs

12 Deadlift @ 225/155 lbs
15-40 Min RT

Goal: Improve performance in long and heavy workouts.

-Push for unbroken sets on the DU’s. If you trip, rest.

-Be consistent with the wallballs, short rest periods.

-No bouncing on the deadlifts.

Metcon (Weight)

EMOM 8 Min:

Odd: 5 Power Cleans @ 50%

Even: 5 Hang Power Cleans @ 50%
40-55 Min RT

Goal: Increase endurance with barbell cycling, especially when fatigued.