Peninsula CrossFit – CrossFit
For Time: 30 Snatches, 135# / 95#
Rest 4 Mins
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.
-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.
-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)