CROSSFIT – Sun, Mar 26

Peak 180 – CROSSFIT

Warm-up

3 Rounds, Each Station

:45 seconds on : 15 seconds off

Station 1 : Alternating Crossbody Dumbbell Muscle Snat ch, Light Load

Station 2: Banded Pull apar t

Station 3: Inchworm Push-Ups

Station 4: Wall Sit

Metcon

“12 South” (AMRAP – Rounds and Reps)

12:00 AMRAP

12 Hang Power Snatch 75/55lb

12 Handstand Push-Ups

36 Double Unders

Stimulus: Shoulder Stamina / Anaerobic Threshold

Primary Objective: Complete 6+ Rounds

Secondary Objective: Unbroken smooth cycling reps of hang power snatch

RPE: 7/10
L2:

12:00 AMRAP

12 Hang Power Snatch 75/55lb

12 Pike Box Handstand Push-Ups

24 Double Unders

L1:

12:00 AMRAP

12 Hang Power Snatch 45/35lb

12 Strict Press 45/35lb

48 Single Unders

BB Free/Sweat:

12:00 AMRAP

16 American KB Swings

12 Burpees or Up/Downs

48 Single Unders

Cardio Ca$hout

Cardio Capacity Work: On Any Machine

6 Sets

1:00 on – RPE 9/10

2:00 off

Choose a machine you “don’t like” !!!!!