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.