CROSSFIT – Tue, Jan 10

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

1:00 Cardio Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

Weightlifting

Clean and Jerk (Power Clean + Push Jerk)

12:00 EMOM

Min 1-2: 2 reps @ 65%

Min 3-4: 2 reps @ 70%

Min 5-6: 1 rep @ 75%

Min 7-8: 1 rep @ 80%

Min 9-12: 1 rep @ 85-90%

BB Free

12:00 EMOM

Odd: 6/6 Single KB Deadlifts + 6 RKBS

Even: Max Calorie Ski

Metcon

“Heat” (AMRAP – Reps)

8:00 AMRAP

3-6-9-12-15…

Burpee Box Jump Overs 24/20”

After Each Set

*3 Power Clean and Push Jerk 155/105#
Comp:

185/125#

BarbellFree:

Burpee Box Step Overs

After Each Set

*6 Dual DB Power Clean and Push Jerk

Accessory Work

4 Sets, For Quality

5-7 Supined Ring Pull-Up w/Pronated Eccentric

8-10 Deficit Parallette Push-Ups

8/8 Half Kneeling KB Chop and Lift