CROSSFIT – Fri, Jan 20

20
Jan

CROSSFIT – Fri, Jan 20

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

Weightlifting

Clean and Jerk (6 Sets of 1+1+1+1)

Every 2:30 for 15:00 (6 Sets)

Power Clean + Split Jerk + Squat Clean + Split Jerk

Starting @ 65% of 1RM and build to a Heavy

BB Free

Every 2:30 for 15:00 (6 Sets)

3 Dual DB Power Clean +

3 Dual DB Shoulder Rack Squats +

3 Dual DB Shoulder 2 Overhead

Metcon

“Mitty” (AMRAP – Rounds and Reps)

10:00 AMRAP

8 Strict Handstand Push-Ups

12 SA DB Snatch 50/35# (6/6)

50ft SA OH Walking Lunge 50/35#
Comp:

8 Strict Def Handstand Push-Ups 4/2.5’’

12 SA DB Snatch 70/50#

50ft SA OH Walking Lunge 70/53#

L2:

8 Box Piked Handstand Push-Ups

12 SA DB Snatch 40/25#

50ft SA OH Walking Lunge 40/25#

L1:

8 Ring Push-Ups

12 American KBS 35/20#

50ft Goblet Walking Lunge 35/20#

Accessory Work

4 Sets, For Quality

8-10 Feet Elevated Ring Rows

8-10 Deficit Parallette Push-Ups

8/8 Half Kneeling KB Chop and Lift