Tuesday November 16, 2021

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)

2 Rounds:

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