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