Friday October 15, 2021

Peninsula CrossFit – CrossFit

Metcon (Weight)

5 Sets Not For Time:

5 weighted strict pullups

5 bar muscle ups
15-30 Min RT

GOAL: Upper pull strength and power endurance

-For the strict pullups, challenge yourself to a level above what you are comfortable with.

Ie. if bodyweight try adding a small weight. if banded try reducing the amount of resistance.

-For bar muscle ups, work on transitions or sub BB bent over rows

Metcon (AMRAP – Rounds)

EMOM 8 Minutes:

6 OHS @ 77/55# + 6 box jumps @ 30/24″

Rest 2 Minutes

EMOM 8 Minutes:

4 Hang Squat Snatch @ 75/55# + 6 box jumps @ 30/24#
30-55 Min RT

GOAL: lower body endurance

-You will complete both the barbell movement and the box jumps within the same minute.

-Scale weight accordingly, everything should feel light and be unbroken.

-Box Jumps are a high box jump, so try and pick a height a few inches above what you are used to.