CROSSFIT – Wed, Dec 21

21
Dec

CROSSFIT – Wed, Dec 21

Peak 180 – CROSSFIT

Warm-up

2 Rounds for Quality

1:00 Bike

25/25ft Quadruped Crawl

7/7 KB Windmills

15 Banded Face Pulls

:10 Chin Over Bar Hold

Weightlifting

Split Jerk

10:00 EMOM, For Load

2 Push Jerk + 1 Split Jerk

start @ 60% of limiter

Semi-BB Free

10:00 EMOM, For Quality

Odd: Max Jump Rope

Even: 10/10 Kneeling Landmine Press

Metcon

Accessory Work

Finisher: Upper Body Pump

Every 3:00 for 9:00, 3 Sets

20 Renegade Rows

15 Dual DB Bicep Curls

10 JM Press + Rollback Extension

“Bruce Willis” (Time)

For Time

75/60 Strict Pull-Ups

Every 2:00 Complete

10 Dual DB Bench/Floor Press 50/35#

*Bench Press starts at 2:00 mark, not at 0:00

Comp:

100/80 Strict Pull-Ups

DB Bench 70/50#

Rx: As Written

L2:

50/40 Strict Pull-Ups

DB Bench 35/25#

L1:

50/40 Strict Banded Pull-Ups

DB Bench *Choice