CROSSFIT – Tue, Feb 14
Peak 180 – CROSSFIT
Warm-up
2 Rounds, For Quality:
1:00 Cardio
5 Inchworm Push-Ups
10 American KB Swings
10 Goblet Squats
Athletes choice on kettlebell
BB Warm Up to Follow
Weightlifting
Clean and Jerk
Every 3:00 for 15:00, 5 Sets
Set 1: 3 @ 70%
Set 2: 2 @ 75%
Set 3: 2 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 87%+
BB Free
2 Rounds, For Max Distance (Any C2 Machine)
3:00 On
1:00 Rest
1:30 On
1:00 Rest
:45 On
1:00 Rest
Metcon
“Banksia” (4 Rounds for reps)
12:00 EMOM, 4 Sets
Min 1: 3-5 Wall Walks
Min 2: 15-20 Chest to Bar Pull-Ups
Min 3: 8-10 Dual DB Clean and Jerk 50/35lb
Score = reps/round
Primary Objective: Each movement completed in under :40sec
Secondary Objective: Unbroken Sets
RPE: 7/10
Comp:
Min 1: 5 Wall Walks
Min 2: 20 Chest to Bar Pull-Ups
Min 3: 10 Dual DB Clean and Jerk 50/35lb
L2:
Min 1: 2-4 Wall Walks
Min 2: 14-18 Pull-Ups
Min 3: 8 Dual DB Clean and Jerk 35/25lb
L1:
Min 1: 1-3 Wall Walks
Min 2: 8-10 Strict Banded Pull-Ups
Min 3: 5/5 SA DB Clean and Jerk 35/25lb
Sweat:
Min 1: :45 Mountain Climbers
Min 2: 10 Strict Banded Pull-Ups + 5 Burpees
Min 3: 15 Russian KB Swings
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations