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.