Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Min Run/Row/Bike
3 Sets of:
4 Snatch Grip RDL
4 Deep Squat Muscle Snatch
4 Sots Press
4 Squat Jumps
0-15 Min RT
Back Squat (3-2-2-1-1-1)
15-35 Min RT
GOAL: Test squat strength
-Focus on effective bracing
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Min:
7 Deadlift @ 225/135 lbs
14/12 Cal
5 Muscle Ups
35-55 Min RT
GOAL: Improve performance in triplet workouts with gymnastics, weightlifting, and conditioning.
-Keep 80% effort in this workout.
-Focus on moving well and methodically.
Muscle Up Subs:
-Transitions
-8 C2B + 8 Ring Dips
-10 Pull Ups + 10 Push Ups