Peak 180 – CROSSFIT

Warm-up

2-3 Sets, For Quality

:30 seconds jump rope

6 /6 Half Kneeling KB Bottoms Up Press

2 Wall Walks + :10sec Nose to Wall Ho ld

10 Ring V-Out s

Weightlifting

Bench Press

Take 10:00 to Build to a 3rm for the day

Then in 6:00 minutes complete

1 x 3 @ 92% of your 3rm from above

1 x 4 @ 87% of your 3rm from above

1 x 5 @ 85% of your 3rm from above

BB Free

15:00 AMRAP

15 Dual Dumbbell Floor Press

15 Lying Dual Dumbbell Chest Flies

15 Calorie Row

Rest 1:00 b/t Sets

Metcon

“Free Bird” (4 Rounds for time)

Every 4:00 minutes for 16:00 minutes

40 Single Unders

10 Dual Dumbbell Burpee Power Clean

20 Double Unders

10 Dual Dumbbell Thrusters

Load: 50/35lb

Goal: complete each round in sub 2:30 minutes

Primary Objective: Complete each round in 2:15-2:45 minutes

Secondary Objective: Unbroken Movements across

Stimulus: Muscular Endurance / Dumbbell + Jump Rope Conditioning

RPE: 7/10

Score = time each round
Alternate Variations

Competitor:

70/50lb Dumbbells

Level 2:

35/25lb Dumbbells

Level 1:

25/15lb Dumbbells

40 Single Unders for Double Unders

Masters 55+:

30/20lb Dumbbells

Sweat:

As prescribed