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