Peninsula CrossFit – CrossFit
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 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.