CROSSFIT – Tue, Feb 28
Peak 180 – CROSSFIT
Warm-up
12 minute EMOM
Minute 1: 1:00 Cardio Choice
Minute 2: 6/6 Single Arm Dumbbell Thrusters, Light Load
Minute 3: :15 Passive Hang + :15 Active Hang
Minute 4: Active Stretch of Choice
Weightlifting
Clean and Jerk
Every 2:00 for 12:00, 6 Sets
2 Sets: 1 Clean + 2 Jerks @ 77%
4 Sets: 1 Clean and Jerk @ 85%+
Rest as needed between sets
% are based off your 1rm clean & jerk
BB Free
Every 2:00 for 12:00, 6 Sets
10-15 Single DB Glute Bridges
10-15 Dual Dumbbell Shoulder to Overhead
If Time Remaining…Max Calorie Ski
Metcon
“Whisky” (Time)
3 Rounds, For Time:
30 Wall Balls 20/14lb
20 Chest to Bar Pull-Ups
10 Deadlifts 275/185lb
Goal: 11:00-13:00 minutes
Time Cap: 15:00
Primary Objective: Achieve goal time
Secondary Objective: Select the option that YOU need. option 1: attack big sets on chest to bar pull-ups, option 2: unbroken wall balls each set, option 3: Deadlift cadence and pace
RPE: 8/10
Comp:
30/20lb
20 Chest to Bar Pull-Ups
315/205lb
L2:
20/14lb
20 Pull-Ups
225/155lb
L1:
14/10lb
15 Banded Strict Pull-Ups
Deadlifts @ 50% of 1RM
BB Free/Sweat:
15 DB Thrusters
15 Banded Strict Pull-Ups or Ring Rows
15 Dual DB Deadlifts
15/12 Calorie Row
Load: Choice
Accessory Work
5 Sets, For Quality:
5/5 Single Arm KB Push Press , heavy
10 Barbell Bent Over Row, moderate
15 Weighted Ghd Hip Extensions