CROSSFIT – Fri, Dec 16

16
Dec

CROSSFIT – Fri, Dec 16

Peak 180 – CROSSFIT

Warm-up

3 Rounds, For Quality

Jog or Choice Machine, 1 min

Samson Stretch, L 45 secs/R 45 secs

10 Air Squats

10 Barbell Muscle Snatches, 45/35 lbs

Weightlifting

Hang Snatch

8:00 EMOM

Hang Snatch 1×2 at 75% 1RM

Hang Snatch 1×2 at 75% 1RM

Hang Snatch 1×2 at 80% 1RM

Hang Snatch 1×1 at 85% 1RM

Hang Snatch 1×1 at 85% 1RM

Athlete choice on touch and go or singles

Metcon

Metcon (3 Rounds for time)

3 Rounds, Each Round for Time, of:

33 Row Calories

22 Chest-to-bar Pull-ups

11 Hang Single Dumbell Clean and Jerk, 50/35#

Rest 2:00 BT each round

Level 3:

As Written

Level 2:

15 Pull-ups

40/30#

Level 1:

15 Jumping Pull-ups

35/25#

Goal: 3:30-4 mins per round

Score = time each round

*Machine Subs*

Concept 2 Machine Calories- same

24/18 Assault Bike Calories