CROSSFIT – Thu, Mar 23

Peak 180 – CROSSFIT

Warm-up

3:00 Cardio Choice

into…

2 Sets, For Quality

5 Hang Clean High Pu ll

5 No Dip Muscle Cle an

10 Barbell Cossack Squ ats

8 Bradford Press w/locko ut

5 Broad Jumps For Dista nce

Weightlifting

Clean and Jerk

Every 3:00 for 15:00, 5 Sets

1 Power Clean

2 Hang Squat Cleans

3 Split Jerks

Rest as needed between sets

(Unbroken)

Starting @ 75% of limiter and increasing to a heavy for the day.

BB Free

Every 3:00 for 15:00, 5 Sets

5 Dual KB/DB Deadlift

5 Dual KB/DB Hang Power Clean

10 KB/DB Shoulder Rack Squats

Metcon

“Mt Juliet” (Time)

For Time:

10 Squat Cleans

10 Shoulder to Overhead

8 Squat Cleans

8 Shoulder to Overhead

6 Squat Cleans

6 Shoulder to Overhead

4 Squat Cleans

4 Shoulder to Overhead

2 Squat Cleans

2 Shoulder to Overhead

Load: 135/95lb

Time Domain: 6:00-8:00

Time Cap: 10 minutes

Primary Objective: Achieve best possible time

Secondary Objective: Unbroken to minimal sets on the shoulder to overhead

RPE: 7/10

Stimulus: Anaerobic / Barbell Conditioning
L2:

95/65lb

L1:

10 Hang Power Cleans

10 Front Squats

10 Push Press

8 Hang Power Cleans

8 Front Squats

8 Push Press

6 Hang Power Cleans

6 Front Squats

6 Push Press

4 Hang Power Cleans

4 Front Squats

4 Push Press

2 Hang Power Cleans

2 Front Squats

2 Push Press

BB Free/Sweat:

For Time:

10 DB Squat Cleans

10 DB Shoulder to Overhead

10 Cal Row or Ski

8 DB Squat Cleans

8 DB Shoulder to Overhead

8 Cal Row or Ski

6 DB Squat Cleans

6 DB Shoulder to Overhead

6 Cal Row or Ski

4 DB Squat Cleans

4 DB Shoulder to Overhead

4 Cal Row or Ski

Load: Choice

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose