CROSSFIT – Tue, Oct 10

Peak 180 – CROSSFIT

Warm-up

Warm-Up

2 Sets, For Quality, 8:00

250/200m Row

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load or BW

8 PVC Pass Throughs

8 PVC Overhead Squats

Weightlifting

Snatch

Weightlifting:

Take 10:00 minutes to Build to a Heavy

Power Snatch + Squat Snatch

Starting @ 60% of Power Snatch

*Not TnG

Extra Instructions / Points of Performance

L2:

2 x (Power Snatch + Overhead Squat)

L1:

3 Hang Power Snatch + 3 Overhead Squat

Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. For both the Power Snatch and the Squat Snatch today, focus on this patience.

Barbell Free

10:00 AMRAP

14 Banded Kettlebell Swings

14 Heel Elevated Goblet Squats

7 Calories, Any

Metcon

“Without Me” (3 Rounds for time)

Conditioning

Every 7:00 minutes for 21:00 minutes, 3 Sets

8 Power Snatches 95/65lb

16/12 Push-Ups

500/450m Row

16/12 Push-Ups

8 Power Snatches 95/65lb

Extra Instructions / Stimulus:

Goal: 5:00 minutes / Set

Cap: 6:00 minutes / Set

Primary Objective: Complete each set in sub 5:00 minutes

Secondary Objective: Keep the power snatches as 8 TnG Reps. Focus on cycling patterns and efficiency

Stimulus: Barbell Cycling / Upper Body Muscular Stamina

RPE: 8/10

Alternate Variations

Level 2:

8 Power Snatches 75/55lb

15/10 Push-Ups

400/350m Row

15/10 Push-Ups

8 Power Snatches 75/55lb

Level 1:

8 Hang Power Snatches 45/35lb

15/10 Band Assisted Push-Ups

400/350m Row

15/10 Band Assisted Push-Ups

8 Hang Power Snatches 45/35lb

Masters 55+:

8 Power Snatches 75/55lb

15/10 Push-Ups

400/350m Row

15/10 Push-Ups

8 Power Snatches 75/55lb

Sweat:

12 Alternating DB Snatch

15 Dual DB Floor Press

500/450m Row

15 Dual DB Floor Press

12 Alternating DB Snatch

Accessory Work

Accessory Work

3 Sets, For Quality

12 Dual Kettlebell Bent Over Rows

12 Tall Kneeling Banded Lat Pull-Downs

:24/:24 Side Star Plank