CROSSFIT – Sun, Jan 15

15
Jan

CROSSFIT – Sun, Jan 15

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

1:00 Cardio Choice

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

10 Ring V-Outs

Weightlifting

Bench Press

Every 3:00 for 9:00

1:00 For Max Reps

Set 1 @ 75%

Set 2 @ 70%

Set 3 @ 65%

% based on 1RM Bench Press

***Use a spotter for this, have a partner of close to equal weights***

BB Free = single or dual DB floor press -or- plate press

Metcon

“Val” (Time)

For Time

21-15-9

Dual DB Hang Squat Cleans 50/35#

Ring Dips

Time Domain: 5:00-7:00

Time Cap: 10:00
For Time

21-15-9

Dual DB Hang Squat Cleans 35/25#

Banded Ring Dips

L1:

For Time

21-15-9

Dual DB Hang Power Cleans

Goblet Squats

Ring Push-Ups

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose