CROSSFIT – Wed, Oct 12

12
Oct

CROSSFIT – Wed, Oct 12

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 SETS

10 AIR SQUATS

10 PVC LAT PULL DOWNS

10 PVC PASS THROUGHS

10 PVC WINDMILLS (5/5)

100′ SHUTTLE SPRINT

Weightlifting

Push Jerk (Push Jerk)

PUSH OR SPLIT JERK WAVES

E2MOM X 9 ROUNDS

3 reps @ 70%

2 reps @ 75%

1 rep @80%

3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

Split Jerk (Split Jerk)

PUSH OR SPLIT JERK WAVES

E2MOM X 9 ROUNDS

3 reps @ 70%

2 reps @ 75%

1 rep @80%

3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

Metcon

“HELIUM” (Time)

30-20-10 (CAP @ 12)

WALL BALLS

PULL UPS

200′ SHUTTLE SPRINT AFTER EACH SET

GOAL = SUB 10

Rx+

30/20#, CHEST 2 BAR PULL UPS

LEVEL 3

20/14#, 10/9′

LEVEL 2

20/14#, 9′

21-15-9 PULL UPS

LEVEL 1

14/10#, 9′

RING ROWS