CROSSFIT – Tue, Feb 21
Peak 180 – CROSSFIT
Warm-up
6 minute AMRAP, For Quality:
9/7 Cal Row
9 Burpees Over Rower
9 Inchworm Push-Ups
– then –
3 minute AMRAP, For Quality:
5 Hollow Rock
7 Arch Rocks
30sec Wall Sit
Metcon
“Nash-Vegas” (Time)
3 Rounds, For Time:
32/24 Cal Row
24 Alt Dumbbell Hang Clean and Jerks 50/35lb
16 Burpee Box Jumps 24/20”
8 Power Cleans 185/125lb
Time Domain: 15:00-20:00
Time Cap: 20 minutes
Comp:
40/30 Cal Row
30 Alt Dumbbell Hang Clean and Jerks 50/35lb
20 Burpee Box Jumps 30/24”
10 Power Cleans 205/145
L2:
25/20 Cal Row
35/25lb
135/95lb
L1:
25/20 Cal Row
25/15lb
16 Burpee Box Step-Ups 24/20’’
8 Hang Power Cleans @ 50% of 1RM
BB Free/Sweat:
3 Rounds, For Time:
25/20 Cal Row
24 Russian KB Swings
16 Burpee Box Step-Ups any height
8 Dual Dumbbell Power Cleans*
*as heavy possible
Primary Objective: Get as far as you can in this workout, this should be a challenging time cap for you. Build a plan that will allow you to get the most out of yourself.
Secondary Objective: If you can complete within the time frame, focus on unbroken on the dumbbell clean and jerks and complete row sub 2:00 minutes for all sets.
Idea: write your plan down prior to starting, and see how well you are able to stick to the plan
RPE: 8/10
Stimulus: Chipper / Muscular Stamina
Core Ca$hout
8-12:00 AMRAP, For Quality
:45 Sorenson Hold
50ft Dual KB OH Carry
:30sec GHD Supine hold
:30/:30 Side Plank Hold