CROSSFIT – Sun, Feb 19
Peak 180 – CROSSFIT
Warm-up
2 Sets, For Quality:
5/5 Pendulum Lunge
5/5 Squat to Thoracic Rotations
45 seconds of Glute Bridge Hold
–
2 Sets:
5 BB Strict Presses
into:
100ft Dual DB/KBOverhead Walk
Rest 1:00 minutes between set
Have 1/2 class start @ one, 1/2 at the other and switch!
Weightlifting
Push Jerk
Every 2:00 minutes, 6 sets, complete the following:
1 Push Press
3 Push Jerks
Starting @ 80% of 1rm push press and increase load to 85%+ of 1rm push press
BB Free
Every 2:00 minutes, 6 sets, complete the following:
20 Plank Plate Walk Up/Downs
10 Plate Ground 2 Overhead
5 Burpees
Metcon
“Dwarf Fan” (AMRAP – Reps)
3 Sets (11:00)
3:00 On, 1:00 Rest
12 Single DB Step-Overs 24/20” (50/35#)
12/9 Calories/100m Run
12 Box Jump Overs 24/20”
-Max Alt DB Snatch 50/35lb
Score = total DB Snatches
Primary Objective: Allow yourself at least 30sec on the Max Alt DB Snatch
Secondary Objective: Accumulate 8+ Reps Each set
RPE: 8/10
Scale Box, DB, and Cardio as needed to achieve Primary Goal