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:
5/5 Single Leg Hip Thrust
3/3 Single Leg Jump
5 Muscle Snatch @ bar
5 Paused Back Squat @ bar
0-15 Min RT
Back Squat (4 x 2 @ 70-75%)
15-25 Min RT
GOAL: Maintain activated CNS bewfore the Open workout.
*Pause 1 sec @ bottom
-Speed over weight, don’t go to heavy.
Metcon (Time)
2 Rounds
6 Snatch @ 95/65 lbs
10 Pistols
Right Into
2 Rounds
4 Snatch @ 135/95 lbs
10 Pistols
Right Into
2 Snatch @ 185/115 lbs
25-55 Min RT
GOAL: Lower body push/pull with heavy weightlifting movement and practice classic Open weight jumps.