Wednesday June 3, 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min


2 Set

5/5 KB Thrusters

5/5 KB Single Leg RDL + Clean

5 Broad Jump
0-15 Min RT

Snatch (5×3 Every 2:00 Min)

15-30 Min RT

-Start very low. Squat snatch if you have them. Build in weight. Finish at no more than 80% 1RM.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min:

12/10 Cal Row/Bike/Run 100-200m

6-12 HSPU

24 DB Step Ups 1 DB/KB Held Anyway
30-55 Min RT

Be very conservatibe with the difficulty of HSPU mod/res you choose. We want to ease our way back into it. Something that can be done unbroken in the beginning and then possibly split into 2 sets near the end.