Wednesday July 28, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 Min Row/Run/Bike

2-3 Sets of:

5 Scap Pulls

5/5 Single Leg Glute Bridge

5 Muscle Clean

5 Front Squat
0-15 Min RT

Clean (3-2-2-1-1-1)

15-30 Min RT

GOAL: Test your clean

-Power or Squat, it doesn’t matter. Which one can you load more.

-Bar path

-Quick elbows

-Keep tension in your upper and lower back

-Hips and shoulders move at the same time

-Creat bar acceleration from the knees and move the shoulders back at the end of the extension.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
30-45 Min RT

**10 Min Time Cap**

Metcon (No Measure)


15-20 Band Pull Aparts

15-20 Push Ups
45-55 Min RT