CROSSFIT – Mon, Jan 2

2
Jan

CROSSFIT – Mon, Jan 2

Peak 180 – CROSSFIT

Warm-up

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

Snatch Specific Warm-Up

Coach led

Weightlifting

Hang Snatch

Hang Squat Snatch + Overhead Squat

Every 2:00 for 12:00

3+3, 2 Sets @ 65%

2+2, 2 Sets @ 70%

1+1, 2 Sets @ 75%

BB Free

Every 2:00 for 12:00

10 Alternating DB Snatch

10/8 Calorie Ski

Metcon

“It Ain’t Hard to Tell” (AMRAP – Reps)

15:00 EMOM

min 1: 10-14 Single DB Step-Overs 50/35#

min 2: 12-18 Chest to Bar Pull-Ups

min 3: 14-20 Alt DB Snatch 50/35#

Comp:

min 1: 12 Single DB Step-Overs 70/50#

min 2: 20 Chest to Bar Pull-Ups

min 3: 16 Alt DB Snatch 70/50#

L2:

min 1: 10-12 Single DB Step-Overs 35/25#

min 2: 12-16 Pull-Ups

min 3: 14-20 Alt DB Snatch 35/25#

L1:

min 1: 12-20 Alternating Box Step-Ups

min 2: 10-12 Ring Rows

min 3: 14-20 Alt Hang DB Snatch *Choice on Load

Score = total reps

Accessory Work

4 Sets, For Quality

8/8 Bulgarian Split Squats 2121 Tempo

10-12 Feet Elevated Ring Rows

:30/:30 Tall Kneeling Paloff Press Hold