CROSSFIT – Wed, Nov 16

16
Nov

CROSSFIT – Wed, Nov 16

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Rounds, For Quality

:30sec Jump Rope

6 Compression Sit-Ups

6/6 KB Halos

7/7 KB Windmill

50/50ft SA Bottoms Up KB Waiters Walk

Weightlifting

Shoulder Press

Strict Press

8 Reps @ 60%

8 Reps @ 65%

7 Reps @ 70%

7 Reps @ 75%

6 Reps @ 80%

R: as needed b/s

BB Free

5 Sets

10 Double DB Tall Kneeling Press

8/8 Single DB Lateral Raise

:30 Arms Only Assault Bike

R :30-1:00 b/s

Metcon

“Good and Plenty” (AMRAP – Rounds and Reps)

15:00 AMRAP

9 Shoulder 2 Overhead 115/75#

12 Box Jump Overs 24/20”

15 Med Ball Sit-Ups 20/14#

45 Double Unders

Level 3

As Written

Level 2

95/65#

30 Double Unders

Level 1

As Heavy As Possible or Double DB Press

12 Box Step Overs

15 Ab Mat Sit-Ups

45 Single Unders

Accessory Work

Upper Body Push Accessories (Optional) (Checkmark)

12:00 EMOM

min 1: 8/8 Single Arm Z-Press

min 2: 10-15 Feet Elevated Parallette Push-Ups

min 3: 10 JM Press + Rollback Extension

min 4: :30sec Tall Kneeling Dual KB OH Hold