Saturday October 30, 2021

Peninsula CrossFit – CrossFit

Thunderbolt (Time)

4 RFT:

21 Pull Ups

9 Power Cleans @ 183/135 lbs

12 Bar Muscle Ups

6 Thrusters @ 185/135 lbs

3 Rope Climbs
15-45 Min RT

**25 Min Time Cap**

This workout is big, there is a lot of volume. The above prescription is Rx+. Rx listed below:

4 RFT:

12 Pull Ups

9 Power Cleans @ 135/65 lbs

6 Bar Muscle Ups or 12 C2B/12 Push Ups

6 Thrusters @ 135/95 lbs

2 Rope Climbs

-Please scale your workout accordingly. If you aren’t getting through your first round in less than 5 minutes you gone too big.

Pull-Ups: Constant tension and pressure on the bar.

Power Cleans: Consider doing singles from the beginning.

Bar MU: This is where the workout will break down. Try for as few breaks as possible.

Thrusters: Fast hips through the middle and punch your head through the arms.

Rope Climb: Reach and extend, use the legs efficiently.