Wednesday, October 14th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 min cardio

2 min mobility

then…

2 rounds of:

2 wall walks

8 box step-ups/jumps

8 RDL

8 Muscle snatch

8 front squats

then…

Then Burgener Warm-up (clean) PVC/ Bar

Weightlifting

A: Metcon (Weight)

Clean Complex

5 sets

1 Power Clean

1 Low hang Power Clean

2 Hang Squat Clean

@60-60-65-65-65%
Time allotted: 15mins

Metcon

B: Metcon (AMRAP – Rounds and Reps)

2 x AMRAP 5minutes

Run 200m

10 Deadlift @135/95 lbs

5 Hang Power Snatch @135/95 lbs

Rest 1 minutes between each AMRAP

Cool down

Walk or bike easy 2 minutes

Then

Child’s pose + walk outs

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