CROSSFIT – Thu, Apr 6

Peak 180 – CROSSFIT

Warm-up

2:00 minute Machine of Choice (Easy pace)

into

2 Sets, For Quality:

10 Squat Y’s

10 Barbell Good Mornings, 45/35lb

10 Barbell Behind The Neck Snatch Grip Strict Presses, 45/35lb

20 Second Barbell Overhead Squat Hold, 45/35lb

Weightlifting

Snatch

Every 2:00 minutes, 6 Sets

1 Power Snatch + 2 Squat Snatches + 1 Overhead Squat

starting at 70% of power snatch 1rm and building. Do not exceed 85% today

Unbroken : Touch and Go

BB Free

Every 2:00 minutes, 6 Sets

Odd: 10-15 Banded Russian KB Swings

Even: 10-15 American KB Swings

*Optional: Choice Cardio as “Active Rest” in Rem. Time

Metcon

“Everton” (Time)

For Time

30 Toe to Bar

30 Overhead Squats 95/65lb

30 Hang Power Snatch 95/65lb

30 Wall Balls 20/14lb

Time Domain: 6:00-9:00

Time Cap: 12:00

Primary Objective: Achieve best possible result

Secondary Objective: toe to bar in 3 sets or less and unbroken wall balls

Anaerobic / Shoulder Burn / Quad Pump

RPE: 8/10
L2:

For Time

30 Kipping Knee to Chest

30 Overhead Squats 75/55lb

30 Hang Power Snatch 75/55lb

30 Wall Balls 20/14lb

L1:

For Time

30 Strict Knee Raises

30 Overhead Squats 45/35lb

30 Hang Power Snatch 45/35lb

30 Wall Balls 14/10lb

BB Free/Sweat:

For Time

30 V-Ups

30 Single DB Goblet Squats

50’/50’ Dual DB Overhead Carry

30 Alternating Single DB Power Snatch

30 Dual Dumbbell Thrusters

Load: Choice