Wednesday June 23, 2021

Peninsula CrossFit – CrossFit

Metcon (Weight)

2 sets:

10 TNG power snatches

rest 20 seconds

8 TNG OH squats

rest 20 seconds

6 TNG squat snatches

rest 2 minutes

@50-60% of 1RM squat snatch
15-35 Min RT

Metcon (Time)

For Time:

5 rounds:

200m run

5 C2B pullups

then,

5 rounds:

15/12 cal row or 12/10 cal bike

3 bar muscle ups
35-55 Min RT

Sub for C2B: jumping negative pullups, ring rows

Sub for BMU: C2B, jumping negative C2B, banded C2B

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