CROSSFIT – Fri, Jan 6

6
Jan

CROSSFIT – Fri, Jan 6

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

Clean + Jerk Warm-Up

Coach-led

Weightlifting

Clean Complex (Weight)

Hang Squat Clean + TnG Power Clean + Split Jerk

Every 2:00 for 12:00

1+1+2, 3 Sets

1+1+1, 3 Sets

Weights start @ 65% of Clean and Jerk, increase by feel today to something heavy

BB Free

Every 2:00 for 12:00

8 Banded Russian KB Swings + 8 Regular Russian KB Swings

Choice Cardio @ Recovery Pace in Rem. Time

Metcon

“Bring the Noise” (AMRAP – Rounds and Reps)

9:00 AMRAP

3 Wall Walks

15 Thrusters 95/65#

15 Toe to Bar

Goal: 4-6 Rounds

L2:

75/55#

15 Kipping Knee Raises

L1:

3 Partial Wall Walks -or- 3 Inch Worms

15 Thrusters 45/35#

15 Strict Knee Raises -or- 15 Sit-Ups

BB Free

Replace BB Thrusters w/ DB Thrusters

Accessory Work

4-5 Sets

8/8 Front Rack Reverse Lunges @ 50-55% of 1RM Front Squat

100ft Dual KB OH Carry