Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets of:
7/7 Single Leg RDL + Knee Drive
7 Snatch Balance
5 Seated Vertical Jumps
0-15 Min RT
Overhead Squat (3 x 6 @ 8-10 RPE)
15-30 Min RT
GOAL: Improve OH squat control and confidence.
-Rest as needed between sets.
Metcon (3 Rounds for calories)
3 Sets of:
3 Rounds:
45 Sec Machine Easy
15 Sec Machine Sprint
30 Sec Machine Easy
5 Hang Power Cleans @ 2185/135 lbs
*Rest 1:1 between sets
*No rest between rounds
30-55 Min RT
GOAL: Power endurance capacity
-Hang power cleans must be challenging but doable unbroken.