Peninsula CrossFit – CrossFit
Metcon (Weight)
3-4 Sets
3 Pause Push Press
3 Pause Power Jerk
4 HSPU w/ Negative
*pause 2sec in the dip and 2sec overhead on every rep
Rest 90-120 Sec
15-30 Min RT
*HSPU Scale – Pike Strict HSPU
*HSPU Progression – for advanced athletes perform a KIP back to the top of each rep after pausing briefly with your head touching the floor
Metcon (2 Rounds for time)
For Time
10-9-8-7-6-5-4-3-2-1
Strict Barbell Press @ 95/55lbs
*4-8 Unbroken Toes to Bar After Every Set
Rest 2mins
For Time
10-9-8-7-6-5-4-3-2-1
Barbell Row @ 135/85lbs
Parrallette Push-Up or Push Up
30-55 Min RT
*Aim to get each of these done in under 8mins. Adjust weight as needed.
**The Pressing sets are going to be extremely taxing. Consider breaking up your sets early so you don’t gas out half way.