CROSSFIT – Wed, Nov 30

30
Nov

CROSSFIT – Wed, Nov 30

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Rounds for Quality

:30 Jump Rope Practice

10 Banded Goodmornings

25ft Low Crawling Lunge

8/8 Single Leg KB RDL

10 Lateral Box Crossover Step-Overs

Weightlifting

Back Squat (10 sets of 3)

10:00 EMOM (10 sets of 3)

3 Reps @ Goal 20 Rep for Next Week

Metcon

“Veronica Vaughn” (AMRAP – Rounds and Reps)

8:00 AMRAP

48 Double Unders

16 American KBS

16 Goblet Squat

Comp

36 Weighted Double Unders

12/12 KB @ 70/53#

Level 3

53/35#

Level 2

24 Double Unders or :45 Practice

53/35#

Level 1

48 Single Unders (same reps)

44/26#

*In case we run out of KBS*

16 Dual DB Snatch

16 Dual DB Shoulder Rack Squat

weight should be light to add up to desired KB load

Goal: keep movements unbroken and cyclical

Accessory Work

3 Sets, For Quality

8/8 Single Leg Romanian Deadlift

:30sec Sandbag Bear Hug Hold

12 Weighted Hip Extensions

R: as needed