CROSSFIT – Fri, Dec 9

9
Dec

CROSSFIT – Fri, Dec 9

Peak 180 – CROSSFIT

Warm-up

3 Sets, For Quality

1:00 Cardio

10 Russian KBS

10 Goblet Cossack Squat

5/5 Single Arm KB Clean and Jerk

Weightlifting

Deadlift (1×10)

12:00 Clock to Establish

10RM TnG Deadlift

BB Free

4 Sets

15 Dual DB Deadlift

12 Banded KB Swings

9 Calorie Row

Rest :30

Metcon

“Macho Man” (AMRAP – Rounds and Reps)

EMOM, Until Failure

3 Power Cleans

3 Front Squats

3 Push Jerks

Comp:

205/145#

Rx:

185/125#

L2:

135/95#

L1:

95/65#

BB Free

EMOM until Failure

5 Dual DB Power Cleans

5 Dual DB Front Squats

5 Dual DB Push Press

Cap at 15 rounds in order to keep volume at a specific amount, so if you can do more than 15 rounds, increase the weight.