CROSSFIT – Sat, May 13

Peak 180 – CROSSFIT

Warm-up

8:00 AMRAP

200/150m Row, Ski, Run

10 Lateral Line Jumps (over and back = 1)

8 Hang Snatch High Pulls, 45/35lb

10 Deep Lunge Mountain Climbers

Metcon

“Sultans of Swing” (Time)

Complete for Time with Partner

60 Power Snatch 115/75/lb

2000/1700m Row*

60 Dual Dumbbell Step-Overs 35/25lb, 24/20”

Starting with and Every 90 seconds, perform:

10 Synchro V-Ups

*Machine Subs*

2000/1700m Ski

4000/3400m C2 Bike

120/84 Calorie Assault Bike

Time Domain: 18:00-25:00

Time Cap: 27 min

Primary Objective: Best Possible time. Play to your strengths, what that means to us: Build a plan, push your strengths, strategize what rotations and rep schemes you will take on the movements

Secondary Objective: Complete V-Ups in 15 seconds or less

Stimulus: Muscular Stamina / Core

RPE: 7/10
Alternate Variations

Competitor:

60 Power Snatch 135/95/lb

2000/1700m Row

60 Dual Dumbbell Step-Overs 50/35lb

Starting with and Every 90 seconds, perform:

8 Synchro Toes 2 Bar

Level 2:

60 Power Snatch 95/65/lb

2000/1700m Row

60 Single Dumbbell Step-Overs 50/35lb

Starting with and Every 90 seconds, perform:

10 Synchro V-Ups

Level 1:

60 Hang Power Snatch 75/55/lb

1500/1250m Row

60 Single Dumbbell Step-Overs 35/25lb

Starting with and Every 90 seconds, perform:

10 V-Ups or Sit-Ups (synchro not necessary)

Masters 55+:

90 American Kettlebell Swings 53/35lb

2000/1700m Row

60 Single Dumbbell Step-Ups 50/35lb, 20”

Starting with and Every 90 seconds, perform:

10 Synchro V-Ups

Sweat:

40 Alternating Dumbbell Snatch

800m Treadmill Run

40 Dual Dumbbell Step-Ups (Bench)

Starting with and Every 90 seconds, perform:

10 V-Ups or Sit-Ups (synchro not necessary)