CROSSFIT – Wed, Oct 19

19
Oct

CROSSFIT – Wed, Oct 19

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP – 5

10 CALORIES (ANY)

8 LIGHT DOUBLE DB STRICT PRESS

50′ SINGLE DB OVERHEAD CARRY (25′ R/25′ L)

6 BURPEES

Weightlifting

Push Jerk (7×1 STARTING @ 90%)

IF THE WEIGHT IS MOVING WELL, LET’S TRY FOR A 1RM!!!!

Split Jerk (7×1 STARTING @ 90%)

IF THE WEIGHT IS MOVING WELL, LET’S TRY FOR A 1RM!!!!

BB FREE/ACCESSORY WORK (OPTIONAL) (Checkmark)

3 SETS, FOR QUALITY

10 SEATED Z PRESS

10 PVC BANDED LAT PULL DOWN

15 BANDED FACEPULLS

10 CALORIES (ANY)

Metcon

“POISON STING” (4 Rounds for time)

E3MOM X 4 ROUNDS (12 MINUTES)

15/12 CALORIE ASSAULT BIKE

9 DOUBLE DB DEVIL’S PRESS*

100′ DOUBLE DB FARMER CARRYS

[REST REMAINDER OF TIME]

GOAL = OFF CARDIO WITHIN 1:15, UNBROKEN (BUT SMOOTH) DEVIL’S PRESS, + :30 REST MINIMUM!!!!

LEVEL 3

50/35#

LEVEL 2

12/9 CALORIE ASSAULT BIKE

35/25#

LEVEL 1

9/6 CALORIE ASSAULT BIKE

25/15#

*DB FREE = 9 PLATE GROUND 2 OVERHEAD + 9 BURPEES 2 PLATE!!

SCORE = TIME EACH ROUND