Monday April 25, 2022

Peninsula CrossFit – CrossFit

Metcon (Weight)

EMOM 12 Mins:

Odd: 2 Thrusters @ 75-80%

Even: 5-10 strict pullups
15-35 Min RT

GOAL: Hip power and strength hypertrophy.

-Thruster weight should feel heavy but smooth. Create speed and force at the bottom of the squat to drive the bar overhead.

-Choose a rep scheme and modification for the pull-ups such that you can complete an unbroken set and maintain control through each rep (ie. control on the negative, no dropping).

Metcon (Time)

For TIme:

Accumulate 150 wallballs 20/14#

*Every time you break, complete 10 T2B
35-55 Min RT

*15 Minute Time Cap*

GOAL: Leg and core endurance

-Choose a wallball weight/height/reps such that you can perform a set of 20 reps at minimum.

-Choose a T2B difficulty that you can go unbroken for the entire workout.