Peninsula CrossFit – CrossFit
Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of:
5 Clean Grip RDL
5 Slow Clean High Pull
5 Tall Clean
5 2 Sec Pause Back Squats
@ light/empty barbell
0-15 Min RT
Clean and Jerk (3×3 @ 55%, 3×3 @ 65%, 3×1 @ 75%)
15-35 Min RT
GOAL: Keep CNS activated before Open in case there is heavy lifts.
Power Clean and Jerk
(1 PC + 1 Jerk = 1 Rep)
3 x 3 TNG @ 55%
3 x 3 TNG @ 65%
3 x 1 @ 75%
-Keep the bar close to your body.
-Stick to power position.
Metcon (AMRAP – Rounds)
EMOM 15 Min:
Min 1: 12/10 Cal + 5 Burpees
Min 2: 10 OH Squats @ 95/65 lbs + 5 Bar Facing Burpee
Min 3: Rest
35-55 Min RT
GOAL: Posterior chain endurance
-FOcus on moving through a full range of motion on the OH squats and keep a steady pace on the burpees.