Tuesday April 12, 2022

Peninsula CrossFit – CrossFit

Pull-ups (3 x Max)


Ring Dips (3 x Max)

15-30 Min RT

GOAL: Upper push/pull hypertrophy.

**Rest 90 Sec between both sets, no rest between push/pull**

-If over 12 reps do these weighted, but make sure you stay over 8 reps every set.

-This is not to failure, stop 1-2 reps before failure.

Metcon (3 Rounds for reps)

3 Rounds:

1 Min: S2OH @ 135/95 lbs

1 Min Double Unders

1 Min: Sit Ups

1 Min: Cal Row

1 Min: Rest
30-55 Min RT

GOAL: Strength Endurance.

-Don’t go crazy, think 8/10 RPE. Hold back just a little bit. We are attemping to maximize the accumulated volume.

-Give yourself enough time to transition.