CROSSFIT – Mon, Feb 20

Peak 180 – CROSSFIT

Warm-up

AMRAP – 8

45 seconds of Single Skips, Triple Under, or Double Under Crossovers (practice)

8 Barbell Snatch Grip RDLs

8 Hang Muscle Snatches

4 Overhead Squats

4 Drop Snatches

Weightlifting

Snatch

Every :90 , 5 Sets

1 Power Snatch + 1 Squat Snatch*

@ 80%

into..

Every :90, 5 Sets

1 Squat Snatch @ 80-92%

*Not TnG

BB Free

Every :90 x 5 Sets

6/6 Single KB/DB Deadlifts

6/6 Single KB/DB Hang Snatches

Max Calories Ski, C2 Bike, or Assault Bike until 1:15

into..

Every :90 x 5 Sets

8/6 Calorie Ski

Max Calorie C2 Bike

Metcon

“Nobu” (AMRAP – Rounds and Reps)

Every 2:00 minutes, until failure or Cap

36 Double Unders

12 Overhead Squats @ 95/65lb

Each new interval increases the overhead squats by 4 reps. (12,16,20,24, and so on…)

Goal: 4+ Rounds

Cap: 6 Rounds

L2:

30 Double Unders

75/55lb

L1:

48 Single Unders

45/35

BB Free/Sweat:

Every 2:00 x 6 Rounds

48 Single Unders

12 Single KB/DB Goblet Squats

50’ Single Arm KB/DB Overhead Carry

*No extra reps per round, simply a 6 round workout)
Focus: Overhead Squat Cycle Rate and Double Under Accuracy

Stimulus: Leg stamina / Glycolytic burn

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