CROSSFIT – Mon, Nov 14

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Sets

15 Banded Goodmornings

10 Deep Lunge Mountain Climbers

10 PVC Passthroughs

10 PVC Around the Worlds

10 Thoracic Rotations

Weightlifting

Hang Power Snatch (10 sets of 5 @ 65-70%)

10:00 EMOM

5 Hang Power Snatch

@ 65-70% of 1RM Power Snatch

BB Free

Odd: 8 KB Sumo Deadlift Highpulls + 8 American KB Swings

Even: :45 Max Calorie Row/Ski/C2 Bike (No Assault Bike)

R: remainder of 1:00

Metcon

“Rolo” (Time)

21-15-9

Deadlifts, 275/185#

Lateral Burpees Over Bar

Time Domain: 7:00-11:00

Time Cap: 12:00

Level 3

As Written

Level 2

205/155#

Level 1

60% of 1RM Deadlift

Standard Burpees

Core Ca$hout

Core Finisher (Checkmark)

8:00 AMRAP

:20 Planche Plank

:15/:15 Star Plank

:15/:15 Copenhagen Plank

:20 Dual KB Front Rack Wall Sit