CROSSFIT – Mon, Dec 12

12
Dec

CROSSFIT – Mon, Dec 12

Peak 180 – CROSSFIT

Warm-up

Every 1 Min for 9 Mins, Alternating Between:

-Jump Squats, 45 secs

-Assault Bike Calories, 45 secs

-Odd Object Carry, 100 ft

Weightlifting

Push Jerk

8:00 EMOM

Push Jerk 2×4 at 65% 1RM

Push Jerk 4×3 at 70% 1RM

Push Jerk 2×2 at 80% 1RM

Metcon

Metcon (Time)

For Time:

15-10-5 reps of:

Bar Muscle-up

Shoulder-to-Overhead, 135/95 lbs

Rest 4 mins

5-10-15 reps of:

Bar Muscle-up

Shoulder-to-Overhead, 135/95 lbs

Competitor:

155/105#

Level 3:

As Written

Level 2:

9-6-3 Bar Muscle-ups

115/75#

Level 1:

Pull-ups

95/65#

Goal: 6-7 mins per section

Accessory Work

3 Sets

15 Banded Tricep Push Downs

10 Skull Crushers, pick load

Max Effort Wall Handstand Hold