CROSSFIT – Fri, Nov 18

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets, For Quality

:30 Cardio

10 Russian KBS

10 Goblet Cossack Squat

5/5 Single Arm KB Clean and Jerk

Weightlifting

Front Squat (6 x 1+1)

Pause Front Squat (1sec) + Front Squat

Every 2:00 for 12:00 (6 Sets)

1+1 @ 80%+ of 1RM Front Squat

BB Free

Every 2:00 for 12:00 (6 Sets)

Odd: 12 1+1/4 Goblet Squats

Even: :45 Cardio @ Moderate Pace

Metcon

“Whoppers” (AMRAP – Rounds and Reps)

8/6/4:00 AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerk

6 Toes 2 Bar

15/12 Calorie Assault Bike

R: 2:00 b/t amraps

Pick up where you leave off each round

Level 1

135/95#

Level 2

95/65#

Level 3

Double DB Power Clean

Double DB Shoulder Rack Squats

Double DB Push Press

12 Russian Twist with Plate

12/9 Calorie Assault Bike

*Machine Subs*

Calorie Row/Ski C2 Bike

200m Run