Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Min Row/Run/Bike
2-3 Sets of:
5 Clean Grip RDL
5 Muscle Clean
5 Push Jerk
5 Burpee
0-15 Min RT
Clean and Jerk (3×4, 3×3, 3×2, 3×2)
Power Clean + Split Jerk
EMOM 12 Min:
Min 1,2,3: 2+2 @ 50%
Min 4,5,6: 2+1 @ 65%
Min 7,8,9: 1+1 @ 75%
Min 10,11,12: 1+1 @ 80%
15-30 Min RT
GOAL: Imrpove Clean and Jerk
Metcon (5 Rounds for time)
Every 3 Min for 15 Min:
10 Burpee/Med-Ball Box Jump Over @ 30/24″ @ 30/20lbs
12.8 Cal Bike
30-55 Min RT