Peak 180 – CROSSFIT

Warm-up

3 Sets, For Quality

10 Bootstrap Squats

8 No Dip Muscle Cleans

5/5 Behind the Neck Barbell Punch Throughs

5 Pause Overhead Squats (1sec)

5 Burpee Broad Jumps -or- Burpee 2 Target

Weightlifting

Overhead Squat

Every 90 seconds, 8 Sets

3 Overhead Squats

Start @ 75% of your 1RM Overhead Squat and increase loads by feel

Scaling Option: 5 Front Squats (also 75%+)

BB Free

(same clock)

Odd: 10 KB/DB Goblet Squats + 50’ Walking Lunge

Even: 100’ Overhead Dual DB Carry + 100’ Shuttle Sprint

Metcon

“Smoke on the Water” (Time)

For Time

21-18-15

Power Clean

Thruster

Load: 95/65lb

Rest 1:00 minute

15-12-9

Power Clean

Thruster

Load: 115/75lb

Rest 1:00 minute

9-6-3

Power Clean

Thruster

Load: 135/95lb

Time Domain: 13:00-17:00

Time Cap: 20:00

Primary Objective: Complete each set of Thrusters unbroken

Secondary Objective: Achieve best possible time

We want to see you go for the best possible overall time here with the goal of going unbroken on the Thrusters. The expectation is to break the Power Cleans as needed in order to manage fatigue and allow yourself to hang onto the Thrusters

Stimulus: Barbell Conditioning / Cycling / Anaerobic

RPE: 8/10
Alternate Variations

Competitor:

115/75lb

135/95lb

155/105lb

Level 2:

75/55lb

95/65lb

115/75lb

Level 1:

Hang Power Cleans + Thrusters

65/45lb

75/55lb

95/65lb

Masters 55+:

Hang Power Cleans + Thrusters

65/45lb

75/55lb

95/65lb

Sweat:

Substitute Dual Dumbbell Power Cleans and Thrusters

Optional: Max Distance Row In Place of Rest + 5:00 Max Distance Row “Cashout” (or until 20:00)

Choice on Loads, increase each set