Wednesday March 9, 2022

Peninsula CrossFit – CrossFit


EMOM 4 Mins:

3 TNG snatch @ 65-70%

Rest 4 Mins, then

Clean and Jerk

EMOM 4 Mins:

3 TNG clean and jerk @ 65-70%

15-35 Min RT

GOAL: Power endurance

-The weight on the bar should feel good each set, we are focusing on barbell cycling.

-Choose squat or power for the squat, but if squat is a weakness for you this is a good opportunity to work on it.

Metcon (AMRAP – Reps)

5 Rounds:

20 sec Bike (all out!)

40 sec rest

20 sec max Thrusters @75/55#

1:40 rest
35-55 Min RT

GOAL: Speed endurance

-This is an all out max effort workout.

-The weight on the barbell must be light and allow you to move quickly. You are aiming for 12-15 reps within the 20 second window.

-Score is total cals plus total thrusters.