CROSSFIT – Mon, Jan 30

Peak 180 – CROSSFIT

Warm-up

6:00 AMRAP

:60sec Jumping Rope or Shuttle Sprints

10 Deep Lunge Mountain Climbers

20 Plank Shoulder Taps

:15/:15 Single Leg Glute Bridge Hold w/Medball Squeeze

5 Jumping Air Squats for Max Height

Weightlifting

Hang Clean (1 x 2)

Hang Squat Clean + TnG Squat Clean

10:00 EMOM

1+1 @ 72%+, increasing by feel

Keep movement technical and fast

BB Free

10:00 EMOM

Odd: :45 Russian KB Swings

Even: :45 KB Goblet Curtsey Lunges

Metcon

“Butcher” (Time)

For Time

30 Bar Facing Burpees

30 TnG Power Clean 135/95lb

*every break on Power Cleans complete 3 Bar Facing Burpees

RPE: 9/10

Time Domain: 5:00-7:00

Time Cap: 10:00
Comp:

155/105lb

BB Free

Replace Power Cleans with Dual DB Power Cleans

Accessory Work

5 Sets, For Quality:

6/6 Single Leg Barbell Romanian Deadlifts

12-15 Weighted Hip Thrusts