Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
400m Run
Then;
2 Sets/Arm
5 KB Windmills
5 Bottom Up KB Press
5/Leg Sing KB Front Rack Lunges
0-15 Min RT
Metcon (Time)
2 Sets of:
8 TNG S2OH @ 135/95 lbs
Rest 20 Sec
8 TNG S2OH @ 135/95 lbs
Res 20 Sec
8 TNG S2OH @ 135/95 lbs
Rest 2-3 Min
15-30 Min RT
GOAL: Barbell Cycling
-Unbroken sets all the way. Increase/Decrease weight as needed.
-Last 8 of each set should be challenging.
Metcon (3 Rounds for time)
At 0:00
15-12-9
Thrusters @ 95/65 lbs
BFB
At 7:00
12-9-6
Thrusters @ 115/85 lbs
BFB
At 14:00
9-7-5
Thrusters @ 135/95 lbs
BFB
30-55 Min RT
GOAL: Improve performance in interval workouts with heavy-ish bars.
-Aim for as many sets unbroken as possible.
-Need a minimum of 1:00+ Min rest each round.