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