CROSSFIT – Fri, Feb 3

Peak 180 – CROSSFIT

Warm-up

7:00 AMRAP, For Quality

5/5 World’s Greatest Stretch

5 Inchworm to Hollow

10 Cossack Squats

5 Push-Ups w/2 second negative

Metcon

“Starlight” (AMRAP – Rounds and Reps)

20:00 AMRAP

3* Ring Muscle-Ups

6 Squat Snatch 135/95lb

18 Wall Balls 20/14lb

*increase RMU by 2 reps each round

RPE: 9/10
L2:

6 C2B Pull-Ups

9 Power Snatch 95/65lb

18 Wall Balls 20/14lb,

*increase Chest to Bar by 4 reps each round

L1:

6 Banded Strict Pull-Ups

12 Hang Power Snatch 45/35lb

18 Wall Balls 14/10lb

*increase Pull-Ups by 4 reps each round

BB Free:

6 Banded Strict Pull-Ups

12 Alt DB Snatch

18 Wall Balls 14/10

*increase Pull-Ups by 4 reps each round

Accessory Work

Part A Back Work:

4 Sets, Superset, For Quality:

10 Bent Over Barbell Row

16 Gorilla Rows , moderate load

R: 90sec b/s

Into:

Part B) Grip Strength:

4 Sets, For Quality

20 Reverse Barbell Wrist Curls

:25-30 DB Pinch Grip Hold

R: 90sec b/s