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