Wednesday June 29, 2022

Peninsula CrossFit – CrossFit

Front Squat

5 sets @ 75-80%:

1 front squat, 1&1/4 rep

1 paused front squat, 2 sec @ bottom

15-30 Min RT

GOAL: Squat position and clean reception

-Upper body remains in the same position as you move up and down, elbows stay high, core is braced.

-Work on absorbing the load with your legs in the bottom, instead of bouncing.

Metcon (4 Rounds for time)

Every 3 Mins x 4:

15 hang squat cleans @115/75#

15 T2B

15 bar facing burpees
30-55 Min RT

GOAL: Speed endurance

-We are looking to be fast and smooth here, improving our performance in short workouts using an interval format.

-The barbell shouldnt feel too heavy.

-Break the T2B in order to perform easy reps the whole way through.