CROSSFIT – Tue, Dec 13

13
Dec

CROSSFIT – Tue, Dec 13

Peak 180 – CROSSFIT

Warm-up

7:00 AMRAP

5 Strict Pull-ups or Ring Rows

12 Russian Kettlebell Swings

15 Air Squats

Weightlifting

Clean

5:00 EMOM

Clean 1×2 at 75% 1RM

Clean 1×2 at 75% 1RM

Clean 1×2 at 80% 1RM

Clean 1×1 at 85% 1RM

Clean 1×1 at 85% 1RM

Athlete choice on touch and go or singles

Metcon

Metcon (Time)

For time:

40 Toes-to-bars

-then-

5 rounds of:

12 Thrusters, 115/75 lbs

8 Burpee Box Get Overs, 30/24″

-then-

40 Toes-to-bars

Level 3: As Written

Level 2: 25 Toes-to-bars, 95/65

Level 1:

25 Knee Raises

75/55 Ibs

24/20″

Goal: 16-17 mins

Accessory Work

3 rounds for quality of

8 L/8 R Kettlebell Goblet Bulgarian Split Squats, pick load

8 L/8 R Weighted Cossack Squats, pick load

20 Banded Leg Extensions