CROSSFIT – Mon, Mar 6
Peak 180 – CROSSFIT
Warm-up
12 minute EMOM, alt each minute:
Minute 1: Cardio Choice
Minute 2: 8 Box Jumps w/step-down
Minute 3: “Barbell Complex”
Minute 4: 5 Burpee Broad Jumps for Distance
*Barbell Complex*
5 Hang Muscle Snatch
5 Overhead Squats
3 Snatch Balances
Load: 45/35lb
Weightlifting
Squat Clean (1×1)
Every 2:30 minutes, 6-8 Sets
1 Squat Clean
Starting @ 75% of 1rm and increase load each set
Build up to a 1rm squat clean for the day with the above format.
BB Free
AMRAP – 15
10 DB/KB Squats
100’ Farmer’s Carry
10 DB/KB Russian Swings
20 Calorie Row, Ski, or C2 Bike
Metcon
Metcon (AMRAP – Rounds and Reps)
“The Collector”
12 minute AMRAP:
14 Burpees to Target
8 Dual DB Box Step Overs, 24/20”, 50/35lb
14 Toe to Bar
*Target: just above reach
Goal: 4+ Rounds
Primary Objective: Achieve more than 4 rounds
Secondary Objective: Unbroken DB Step-Overs
RPE: 8/10
Stimulus: Midline / Muscular Stamina
L2:
12 minute AMRAP:
14 Burpees to Target
8 Dual DB Box Step Overs, 24/20”, 35/25lb
14 Knee to Elbow
L1:
12 minute AMRAP:
14 Burpees
8 Single DB Box Step Overs, 24/20”, 35/25lb
14 Strict Knee Raises
Sweat:
12 minute AMRAP:
14 Burpees to Target
14 Alternating Weighted Reverse Lunges
14 Weighted Sit-Ups