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