CROSSFIT – Fri, Dec 23

23
Dec

CROSSFIT – Fri, Dec 23

Peak 180 – CROSSFIT

Warm-up

500/400m Row



2 Sets

5 Snatch High Pull (high hang)

5 Barbell Goodmornings

5 Behind the Neck Strict Press

5 Back Squats

5 Overhead Squats

8 Scap Pull-Ups

6 Kip Swings

6/6 Single Arm Ring Rows

Metcon

12 Days of CrossFit (Time)

For Time

1 Wall Walk

250/200m Row

3 Strict Press

4 Overhead Squats

5 Burpees

6 Pull-Ups

7 Thrusters

8 Hang Power Cleans

9 Toe to Bar

10 Cal Row

11 Power Snatch

12 Cal Assault Bike

Load: 95/65#

*******

Round 1: as 1 Wall Walk

Round 2: as a 200m Row, 1 Wall Walk

Round 3: as 3 Strict Press, 200m Row, 1 Wall Walk

Round 4: as 4 Overhead Squat, 3 Strict Press, 200m Row, 1 Wall Walk

and so on… until the final round of 12-11-10-9-8-7-6-5-4-3-2-1

Comp:

3 Push Press

5 Burpees to Target

6 Bar Muscle-Ups

Load: 155/105#

Rx: As Written

L2:

6 Jumping Pull-Ups

9 K2E

Load: 75/55#

L1:

4 Front Squats

6 Jumping Pull-Ups

9 Abmat Sit-Ups

Load: 45/35#

Time Domain: 28:00-35:00

Time Cap: 40:00