CROSSFIT – Tue, Feb 7
Peak 180 – CROSSFIT
Warm-up
2Sets, For Quality
50ft SA KB OH Carry (R)
5 SA KB Front Squat (R)
5 SA KB Push Press (R)
50ft SA KB OH Carry (L)
5 SA KB Front Squat (L)
5 SA KB Push Press (L)
10 Burpee Bar Touches
Weightlifting
Shoulder Press
Every 3:00 x 5 sets
3 Strict Press @ 80%
2 Strict Press @ 85%
1 Strict Press @ 87-90%
Holding the above % throughout the entire piece. All 6 reps performed within 3:00 window.
BB Free
Every 3:00 x 5 Sets
10 Plate Front Raises
10 Plate Around the Worlds (5/5)
20 OH Hold Plate Marches (10/10)
Metcon
“What I Got” (Time)
7 Rounds for Time
7 Hang Power Clean
7 Thrusters
7 Shoulder to Overhead
Load: 95/65lb
Time Domain: 8:00-12:00
Time Cap: 15:00
Comp:
115/75lb
L2:
75/55lb
L1:
Empty Barbell 45/35lb
BB Free/Sweat:
5 Rounds
7 Dual DB Hang Power Clean
7 Dual DB Thrusters
7 Dual DB Shoulder to Overhead
7 Calories (Any)
Accessory Work
3 Sets, For Quality
100ft Dual Kettlebell Overhead Carry , Moderate Load
15 Deficit Parallette Push-Ups
8/8 Dual KB Front Rack Bulgarian Split Squats
-Max Wall Sit
R: as needed b/s