CROSSFIT – Fri, Mar 10

Peak 180 – CROSSFIT

Warm-up

10 minute AMRAP, For Quality:

1:00 Cardio Choice

10 Deep Squat w/Thoracic Rotations

5/5 Single Arm Kettlebell Clean and Jerk, Light Load

5/5 Single Arm Kettlebell Thrusters, Light Load

Weightlifting

Squat Clean Thruster

Every 3:30 minutes, 5 sets, complete the following:

3 Cluster @ 70%, unbroken (tng)

2 Thrusters @ 80%, unbroken

1 Thruster @ 87-90%

% are based on your 1rm thruster

BB Free

Every 3:30 minutes, 5 sets, complete the following:

5 Dumbbell Hang Clusters

10 Dumbbell Thrusters

15 Calories (Any)

Metcon

“The Broker” (Time)

For Time:

21-15-9

Dual DB/KB Hang Clean and Jerk 53/35lb

Chest to Bar Pull-Ups

Time Domain: 3:00-6:00

Time Cap: 10:00

RPE: 9/10

Stimulus: Shoulders / Anaerobic

Primary Objective: Fastest Overall Time Looking to manage reps and sets on each movement in order to stay moving as fast as possible throughout

Secondary Objective: Unbroken chest to bar pull-ups
Comp:

Dual DB/KB Hang Clean and Jerk 70/53lb

Chest to Bar Pull-Ups

Sweat:

For Time:

21-15-9

Dual DB or KB Hang Clean and Jerk

Calorie Ski or C2 Bike

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations