CROSSFIT – Wed, Nov 9

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

3 Sets, For Quality

:30sec Jump Rope Practice

8 Romanian Deadlifts

6 High Hang Muscle Cleans 6 Front Squats

4 Tall Cleans

Weightlifting

Hang Clean (Establish a 3 Rep Max)

Every 2:00 for 12:00 (6 Sets)

3 Hang Squat Clean

starting @ 70% and increase to a max

BB Free

Every 2:00 for 12:00 (6 Sets)

6 Russian KB Swings

6 Goblet Squats

9/6 Calorie C2 Bike/Ski/Row

Metcon

“Float Like a Butterfly, Sting Like a Bee” (4 Rounds for time)

Every 4:00 for 16:00 (4 Sets)

50 Double Unders

10 TnG Deadlifts

50 Double Unders

Load: starting @ 65% and increase each set

Comp:

As prescribed

L2:

35 Double Unders

L1:

50 Single Unders

BB Free

Double DB/KB Deadlifts (AHAP)

Score = Time each round

Accessory Work

Posterior Chain Accessories (Optional) (Checkmark)

Every 3:00 for 15:00 (5 Sets)

:30sec Weighted Sorenson Hold

10 Dual KB Russian Kettlebell Swings

100ft Sandbag Bear Hug Carry

**Notes: Go as heavy as you can remain unbroken