Peninsula CrossFit – CrossFit

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Rest 4 Mins

**SQUAT SNATCH**

30 Muscle-Ups (Time)

30 muscle-ups for time
30-55 Min RT

GOAL: High Intensity Power Endurance

The nuance to focus on here is that this is not intended to be a test, it is to train high intensity work capacity.

Squat Snatch:

-Try and stick to a rhythm. See how long you can hang on. Use your legs fully to cycle the bar. If this is lower back dominant you may want to switch to quick singles.

Muscle Ups:

-Emphasis with be on ring muscle ups, but transition to bar if you don’t have ring.

-Sub 40 C2B/Ring Dip or 60 Pull Ups/Push Ups (split however you’d like)