Peninsula CrossFit – CrossFit
Front Squat (7×3 @ 75-80%)
15-35 Min RT
GOAL: Increasing squat strength
-Rest 90 sec between sets
-This is quite a bit of volume in order to increase our squat strength. Decrease your % slightly if you think you wont be able to maintain good form over all sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Mins:
4 burpee bar muscle ups
10 OH plate sit-ups 35/25#
30 double unders
Rest 2 Mins between Rounds
35-55 Min RT
GOAL: Gymnastics power endurance
-Pickup the second AMRAP where you left off from the first one.
-Sub C2B or pullups (kipping or jumping) for BMU