CROSSFIT – Wed, Mar 1

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

200m Run

10 Bird Dogs

10/10 Single Leg Glute Bridges

:20/:20 Side Plank Hold

10 Alt Hang DB Snatch

10 Lateral Skater Jumps

Metcon

“Bravo” (AMRAP – Reps)

20:00 EMOM

Min 1&2: 400m Run

Min 3: 15 Hang Power Snatch 75/55lb

Min 4: Max Burpee Box Jump Overs 24/20”

Min 5: Rest

Score = Total Reps of Burpee Box Jumps

Goal: 10-15 reps

Stimulus: Aerobic Capacity / Muscular Stamina

RPE: 8/10
Comp:

95/65lb

30/24”

BB Free:

300m Run

20 Alt DB Hang Snatch, Any Load

Max Burpee Box Step-Overs, Any Height

Accessory Work

Shoulder Specific Accessory Health

Part A)

4 Sets

7/7 Single Arm KB Z-Press

10 D ual DB Zottman Curls

Part B)

4 Sets

6-8 Cuban Rotations 40×1 Tempo

15 Banded Face Pulls