CROSSFIT – Wed, Jan 4

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

8/8 Single KB Staggered Stance RDL

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

Weightlifting

Front Squat

Front Squat + Back Squat

Every 3:00 for 12:00

4+6 @ 75% of Front Squat

*to be performed as 4 Front Squats rack the bar then directly into 6 back squats

BB Free

Every 3:00 for 12:00

12 Heel Elevated KB/DB Goblet Squats

50′ Walking Lunges (Load: Choice)

:30 Standing C2 Bike, Damper @ 10/8

Metcon

“Empire State of Mind” (Time)

For Time , Partitioned anyway you choose

55 Deadlift

55 Box Jumps 24/20”

*Deadlift Load

18 Reps @ 185/135

15 Reps @ 225/155

12 Reps @ 275/185

10 Reps @ 315/205

Comp:

55 Deadlift

55 Box Jumps 24/20”

*Deadlift Load

18 Reps @ 225/155

15 Reps @ 275/185

12 Reps @ 315/205

10 Reps @ 335/225

L2:

55 Deadlift

55 Box Jumps 24/20”

*Deadlift Load

18 Reps @ 135/95

15 Reps @ 185/135

12 Reps @ 225/155

10 Reps @ 275/185

L1:

For Time, Partitioned Anyway of your Choosing

55 Deadlifts @ 60%

55 Box Jumps @ Max Height

BB Free

For Time, Partitioned Anyway of your Choosing

55 Dual DB Deadlifts

55 Box Jumps 24/20”

Time Domain: 7:00-11:00

Time Cap: 15:00

Accessory Work

4 Sets, For Quality

16 Bent Over KB Seesaw Rows

8/8 Dual KB Front Rack Step-Ups

:30-:40 Weighted Sorenson Hold