CROSSFIT – Thu, Dec 29

Peak 180 – CROSSFIT

Warm-up

2 Sets

15 Banded Goodmornings

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

Weightlifting

Power Snatch (1.1.1.1.1 @ 65%++)

Every 2:00 for 16:00

1.1.1.1.1, starting @ 65% of 1RM*

*Cluster sets

R: 10 b/reps

BB Free

Every 2:00 for 16:00

9/6 Arms Only Assault Bike

12 Dual DB Tall Kneeling Press

Metcon

“Money Train” (Time)

For Time

50 Double Unders

15 Deadlifts

50 Double Unders

12 Deadlifts

50 Double Unders

9 Deadlifts

50 Double Unders

6 Deadlifts

50 Double Unders

3 Deadlifts

Load: 225/155#

Comp:

275/185#

L2:

35 Double Unders

185/125#

L1:

50 Single Unders

Dual DB Romanian Deadlifts

Time Domain: 4:00-7:00

Time Cap: 10:00

Accessory Work

3 Sets, for Quality

10 Glute Ham Raises

10 Anterior Tibialis Raise

:20-:30 Hamstring Plank