CROSSFIT – Wed, Jun 7

Peak 180 – CROSSFIT

Warm-up

9:00 AMRAP, For Quality

:30 Wall Sit Hold

10 Sumo Squats

5 Inchworm Push-Ups

10 Dual Dumbbell Lateral Raises, Light Load

:30 Barbell Glute Bridge Hold, 45/35lb

Once you have completed the above General Warm-up, please move on to our Barbell Specific Primer

Weightlifting

Metcon

Snatch

Snatch Complex

Every 2:00 minutes, 6 Sets:

1 High Hang Snatch

1 Hang Snatch

Rest 20 seconds

1 Snatch

BB Free

Every 2:00 minutes, 6 Sets:

15 Banded Russian KB Swings

Rest 20 seconds

15 Calorie Row

Load: Choice

Extra Instructions

Starting @ 60% of your 1rm Snatch and increasing the load each set. Reminder, that these reps are Squat Snatches.

Primary Objective: Aim to finish at 80-85% of your 1rm Snatch

Secondary Objective: Speed ​​Under the Barbell.

“Sick Love” (AMRAP – Reps)

5 Sets, For Reps:

3 minute AMRAP

4 Box Jumps @ 30/24″

4/4 Single Arm Dumbbell Snatches, 70/50lb*

12 Air Squats

Rest 1:00 minute between sets

Score: Total Reps

*Competitors use Kettlebells

Primary Objective: 3 rounds plus each set

Secondary Objective: Total Reps Accumulated

This workout is inspired by the classic Benchmark workout “The Chief” The goal today is to accumulate 3 rounds plus each 3 minute AMRAP. As best as possible, focus on being smooth through each movement but keeping your transitions purposeful and try your best not to stop. Please select a load on the Kettlebell Snatches you know you can cycle for unbroken sets.

Stimulus: Intensity / Breathing / Hip Extension

RPE: 8/10
Alternate Variations

Competitor:

4 Burpee Box Jumps @ 30/24″

6/6 Single Arm Kettlebell Snatches, 70/53lb

12 Alternating Pistols

Level 2:

4 Box Jumps @ 24/20”

4/4 Single Arm Dumbbell Snatches, 53/35lb

12 Air Squats

Level 1:

6 Alternating Box Step-Ups @ 24/20”

4/4 Single Arm Hang Dumbbell Snatch, 35/25lb

12 Air Squats

Masters 55+

4 Box Jumps @ 24/20”

8 American Kettlebell Swings 53/35lb

12 Air Squats

Sweat:

12 Alternating Box Step Ups

6/6 Single Arm Hang Dumbbell Snatch (Choice on Load)

12 Air Squats

Accessory Work

3 Sets, For Quality

8 Cuban Rotations

10 Chest Supported Trap 3 Raise

12 Bear Plank Pull Throughs