CROSSFIT – Fri, Oct 21

21
Oct

CROSSFIT – Fri, Oct 21

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 SETS FOR QUALITY

3 SNATCH GRIP BB DEADLIFT

3 BB SNATCH BALANCE

3 BB OVERHEAD SQUAT

:20 BB OVERHEAD SQUAT HOLD

10 DEADBUGS (5/5)

100M JOG

SNATCH REVIEW/WARM UP

Weightlifting

Snatch

BUILD UP TO 90%, THEN

2 SETS OF 2 REPS @ 80-85%

*POWER OR SQUAT*

Metcon

“CHIP AWAY” (Time)

FOR TIME (CAP @ 15)

400M RUN

20 DOUBLE DB DEADLIFTS

40 SIT UPS

400M RUN

20 DOUBLE DB DEADLIFTS

40 SIT UPS

400M RUN

20 DOUBLE DB DEADLIFTS

GOAL = SUB 12

RX+

70/50#

30 TOES 2 BAR

LEVEL 3

60/40#

LEVEL 2

50/35#

LEVEL 1

35/25#

*MACHINE SUBS*

400M ROW/SKI

800M C2 BIKE

30/24 CALORIE ASSAULT BIKE