Peninsula CrossFit – CrossFit
Bench Press (4 x 10 @ AHAP)
15-30 Min RT
Rest: 60-90 Sec between sets
GOAL: Upper Hypertrophy
-Control every portion of the decent.
-Respect the prescribed rest times.
3 Bar Muscle Ups
4/4 KB Snatch @ 70/53 lbs
25′ HS Walk
Rest 1 Min After every 3 Rounds
30-55 Min RT
GOAL: Speed Endurance
This should be fun and fast with a lot of transitions.
-Strong hollow body and body stacked.
-Sub 3 BMU transitions/practice
-Sub 6 Pull Ups and 6 Push Ups
-Snappy and aggressive hip extension, this movement shouldn’t hurt you.
-Sub a lighter weight or DB if you can’t manage the KB technique.
-Look between your hands, not in front. This will make your body fall forward and help you go faster.
-Sub OH Plate/weight carry.
-Sub HS hold against wall (w/ or w/out shoulder taps).
-Sub Bear walks.