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)
3 RNFT:
15-20 Band Pull Aparts
15-20 Push Ups
45-55 Min RT