CROSSFIT – Tue, Dec 20

20
Dec

CROSSFIT – Tue, Dec 20

Peak 180 – CROSSFIT

Warm-up

2 Sets (6:00 or less)

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Up

Weightlifting

Snatch

10:00 EMOM, For Load

2 Hang Power Snatch + 1 Hang Squat Snatch

Start @ 60% of limiter

BB Free

10:00 EMOM, Alternate Movements

Odd: Max Calories C2 Machine

Even: 5 KB Deadlifts + 5 KB High Pulls + 5 AKBS

Metcon

“Mrs. Bing” (4 Rounds for time)

Every 5:00 for 20:00

250/200m Row

12 Toe to Bar

8 Lateral Burpees over the Bar

12 Hang Power Snatch 75/55#

8 Lateral Burpees over the Bar

Comp:

95/65#

Rx: As Written

L2:

12 Knee to Elbows

65/45#

L1:

150/100m Row

12 Abmat Sit-Ups

45/35# -or- Alternating DB Snatch (choice load)

*Machine Subs*

200m Run

15/10 Calorie Assault Bike

Same Distance Ski

400m C2 Bike Erg

Goal: ~3:00-3:30/Round

Accessory Work

Optional Accessories: Core Work

8:00 AMRAP, For Quality

:45 Sorenson Hold

50ft Dual KB OH Carry

:30sec GHD Supine hold

:30/:30 Side Plank Hold