CROSSFIT – Wed, Feb 15
Peak 180 – CROSSFIT
Warm-up
7:00 AMRAP
:30 Machine Choice
10 Lateral Line Jumps (over and back = 1)
8 Hang Snatch High Pulls, 45/35lb (20/15kg)
10 Deep Lunge Mountain Climbers
10 Bird Dogs
Metcon
“Parlour Palm” (Time)
For Time:
20 Power Snatch 95/65lb
20 Bar Facing Burpees
15 Power Snatch 135/95lb
15 Bar Facing Burpees
10 Power Snatch 155/105lb
10 Bar Facing Burpees
Time Domain: 8:00-12:00
Time Cap: 15 minutes
Primary: Complete in less than 12 minutes
Secondary: challenge yourself on either the barbell portion or burpee portion. If you select the barbell, then try to complete each set under two minutes, if you are focusing on the burpees, aim to complete each set under 75 seconds.
Stimulus: Sprint / Anaerobic
RPE: 9/10
Comp:
115/80lb
135/95lb
165/110lb
L2:
95/65lb
115/80lb
135/95lb
L1:
Hang Power Snatch
45/35lb
75/55
95/65lb
BB Free:
30-20-10 Alt. DB Snatch
Sweat:
30-20-10 Calorie Row
20-15-10Burpees