CROSSFIT – Mon, Nov 7

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets, for Quality

1:00 Any Cardio

10 Deep Lunge Mountain Cliimbers 6/6 Single Arm KB/DB Arnolds Press 50/50ft Single Arm KB/DB Overhead Carry

Specific Barbell Prep

3 Sets

3 Jerk Drives

3 Push Press

3 Push Jerk w/1sec Pause in Catch

Weightlifting

Push Press + Push Jerk (Weight)

Every 3:00 x 15:00 (5 Sets)

3 Push Press + 5 Push Jerks Starting @ 75% of 1RM Push Press

BB Free

Every 3:00 x 15:00 (5 Sets)

10 Double DB Shoulder 2 Overhead Max Distance Row/Ski/C2 Bike (NO AB)

Metcon

“Handcuffed Lightning” (Time)

For Time

21-15-9

Strict Handstand Push-Up Line Facing Burpees Calories Row/Ski/C2 Bike*

*Rx = Assault Bike (same cals) *Machine Sub = 200m Run

Competitor:

For Time

21-15-9

Strict Deficit Handstand Push-Up 2.5/1’’ Line Facing Burpees

Calorie Assault Bike

L2:

For Time

21-15-9

Strict Pike Box Handstand Push-Up Line Facing Burpees Calorie Row/Ski/C2 Bike

L1:

For Time

21-15-9

Tall Kneeling Strict Press 25/15#, 12/7kg

Line Facing Burpees Calorie Row/Ski/C2 Bike

Score = Time

Time Domain: 7:00-10:00 Time Cap: 12:00

Accessory Work

Bodybuilding Accessories (Optional) (Checkmark)

5 Sets

10 Dual DB Bench Press 10 Hex Press

10 Dual DB Skull Crushers