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