CROSSFIT – Tue, Mar 7

Peak 180 – CROSSFIT

Warm-up

Mobility Work:

2:00 minute, Thoracic Foam Roller Extensions

20/20, Side Lying Thoracic Rotations

:30/:30 Deep Lunge Ankle Mobilization

then

2 Sets, For Quality:

60 Single Unders or 40 Double Unders

8/8 SA DB Upright Row

5/5 DB Windmills

10 DB Goblet Squats

Metcon

“Ronan” (Time)

For Time:

100 Double Unders

50 Alternating SA DB Hang Power Snatches, 50/35lb

100 Double Unders

100 Wall Balls, 20/14lb / 9/6kg / 10/9ft

100 Double Unders

50 Alternating SA DB Hang Clean and Jerks, 50/35lb

100 Double Unders

Stimulus: Dumbbell & Wall Ball Cycling / Shoulder Stamina

Primary Objective: Complete both Dumbbell movements within two sets maximum

Secondary Objective: Complete the Wall Balls in under 4:00 minutes

RPE: 8/10

Comp:

70/50lb

L2:

50 Double Unders

50 Alternating SA DB Hang Power Snatches, 35/25lb

75 Double Unders

75 Wall Balls, 20/14lb / 10/9ft

75 Double Unders

50 Alternating SA DB Hang Clean and Jerks, 35/25lb

50 Double Unders
L1:

100 Single Unders

50 Alternating SA DB Hang Power Snatches, 30/20lb

100 Single Unders

75 Wall Balls, 14/10lb / 10/9ft

100 Single Unders

50 Alternating SA DB Hang Clean and Jerks, 30/20lb

100 Single Unders

Sweat:

100 Single Unders

50 AKBS

100 Single Unders

150 Air Squats

100 Single Unders

50 RKBS

100 Single Unders

Accessory Work

4 Sets, For Quality

8/8 Front Foot Elevated Split Squat

10 Reverse Nordics

100ft Dual KB/DB Farmer Carry, For Load