Peninsula CrossFit – CrossFit
Warm Up 79 (No Measure)
3 RNFT:
10 Hanging leg raise
10 Good mornings
10 PVC Overhead Squat
+
2 RNFT
10 Hydrant with Leg Extension (/side)
10 Rainbows (/side)
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Min:
15 KBS @ 70/53
15 HR Push Ups
Scale 1:
53/35
10
Scale 2:
35/25
7
Clean Prep (5×5)
5 Sets of:
2 Clean High Pull
2 Tall Hang Clean
1 Tall Clean Thruster
We are working on bar elevation here. Increase weight over all 5 sets but don’t go heavier than 50%.
Clean Complex (5-5-5-5-5)
5 Sets of:
2 Power Clean +
3 Squat Cleans
This is all about cycling and speed under the bar.