CROSSFIT – Fri, Oct 28

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP – 5

:30 ANY CARDIO

12 AIR SQUATS

10 KB RDLS

8 KB HIGH PULLS

6 AMERICAN KB SWINGS

Weightlifting

Snatch (1×1)

SNATCH 1RM TEST

ON A 20:00 CLOCK

ESTABLISH A 1 REP MAX SNATCH

*POWER OR SQUAT

[REST :90-2:00+ B/T ATTEMPTS]

BB FREE / ACCESSORY

4 SETS

15 CALORIES (ANY)

12 KB DEADLIFTS

9 KB HIGH PULLS

6 AMERICAN KB SWINGS

[REST AS NEEDED]

Metcon

SAPPHIRE (AMRAP – Rounds and Reps)

AMRAP – 9

20 DEADLIFTS

30 AIR SQUATS

40 DOUBLE UNDERS

GOAL = 3 ROUNDS

RX+ = 225/155#, 20 PISTOLS

LEVEL 3

185/125

LEVEL 2

135/95

LEVEL 1

95/65

90 SINGLE UNDERS

BB FREE

DOUBLE DB

*MACHINE SUBS*

40/32 CALORIE SKI/C2 BIKE

28/22 CALORIE ASSAULT BIKE