CROSSFIT – Wed, Mar 29

Peak 180 – CROSSFIT

Warm-up

3 Sets, For Quality

1:00 minute Machine of Choice (Easy pace)

8/8 Half Kneeling Single Arm Bottom-Up Kettlebell Presses

8 Kettlebell Goblet Cossack Squats

8/8 Single Arm, Single Leg, Kettlebell RDLs

Weightlifting

Deadlift

Deadstop Deadlift (Heavy Session)

6 Reps @ 70%

6 Reps @ 70%

4 Reps @ 75%

4 Reps @ 75%+

4 Reps @ 80%

Rest 2:00-3:00 b/s

Barbell Free

4-5 Sets, Rest as needed

6 Dual DB/KB Deadlifts w/ :03 Eccentric

:30-:60 Hamstring Plank

1:00 Row

Metcon

“Sea Bass” (Checkmark)

Every 2:30 minutes, 5 Sets:

3 Strict Press @ 80% of 1RM*

+

15 Wall Balls @ 20/14lb, 11/10ft

*Bar starts on floor
L2:

10/9ft Target on Wall Ball Shots

L1:

Wall Ball: 14/10lb, 10/9ft Target

Sweat:

Every 2:30 minutes, 5 Sets:

6 Dual DB Strict Press, Heavy

15 Dual DB Thrusters, light and fast

Max Calories or Shuttle Sprints in Remaining Time

Accessory Work

5 Sets, For Quality:

10 GHD Back Extensions

10 Ring Hamstring Curls

:30 second Dual KB OH Hold