CROSSFIT – Tue, Nov 8

8
Nov

CROSSFIT – Tue, Nov 8

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets

10 PVC Passthroughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang 10 Goblet Squats

Snatch Specific Barbell Prep

3 Sets, For Absolute Quality

5 Hang Snatch High Pull 5 Hang Muscle Snatch

5 Overhead Squat

5 Snatch Balance

5 Hang Squat Snatch

Metcon

“Impossible is Nothing” (Weight)

20:00 EMOM (5 Rounds)

min 1: 3 Hang Squat Snatch @ 70%+ min 2: 12 Dual KB/DB Front Squat 53/35#, 24/16kg

min 3: 15 Chest to Bar Pull-Ups

min 4: Rest

Competitor:

KB Weight: 70/53#, 32/24kg

L2:

-12 Dual KB Front Squat 35/18#, 16/8kg -12 Pull-Ups

L1:

-3 Hang Power Snatch -or- AKBS -12 Goblet Squats

-15 Jumping Pull-Ups or Ring Rows

BB Free

min 1: 10 American KB Swings + 5 Burpees

min 2: 12 Double DB Front Squats + 12 Air Squats

min 3: :45 Max Calorie Assault Bike min 4: rest

Score = Heaviest weight of snatch

Weightlifting

Back Squat (20 Rep Max)

20RM Back Squat Day Establish a 20 rep max for the da

Accessory Work

Lower Body Accessory Work (Optional) (Checkmark)

3 Sets

16 Back Rack Alternating Reverse Lunges

R: 30sec

8/8 Rear Foot Elevated Single Leg Box Jump

R: 30sec

12 Feet Elevated Ring Rows

R: 60sec b/s