Peninsula CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Mins:
3 BBJO 30/24″
6 Clean & Jerks 185/135#
9 Calorie row
15-40 Min RT
GOAL: Speed and strength endurance.
-We have 2 speed movements with a heavy barbell sandwiched in the middle. Try and find a round time that is fast but consistent over the whole 20 minutes.
Bulgarian Split Squat
3 RNFT:
8/8 weighted bulgarian split squat @ moderate
4/4 jumping bulgarian split squat @ no weight
40-55 Min RT
GOAL: Lower unilateral strength and speed