Wednesday September 1, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

EMOM 3 Min:

10/8 Cal Machine Sprint


2 Sets of:

10 Samson Stretch

10 Jerk

5/5 Singe Leg RDL + Knee Drive
0-15 Min RT

Shoulder Press (30 reps for time @ 70% of 1RM)

15-30 Min RT

-Over the past 3 weeks we worked on increasing our strength. Now we apply this to CrossFit style training and incorporate some speed.

-The weight on the bar should allow you to do sets of atleast 5 reps in the beginning

Metcon (Time)

This is simply a place to record your time on your shoulder press.

Metcon (Time)

3 RFT:

400m Run

20 T2B

10 Front Squats 155/115

*18 Min Time Cap*
30 – 55 Min RT

GOAL: Squat endurance with fatigued core and legs

-Squat weight should be doable unbroken or in 2 sets max – scale accordingly!