CROSSFIT – Wed, Sep 13

Peak 180 – CROSSFIT

Warm-up

Warm-Up:

8:00 minute EMOM (2 Rounds)

Minute 1: :45 Machine of Choice

Minute 2: 10 Alternating Dumbbell Hang Snatch + 5 Box Jumps

Minute 3: 50/50ft Single Arm Overhead Carry

Minute 4: 50ft Burpee Broad Jumps

*Max 5 people per station

into barbell warm-up

Weightlifting

Weightlifting

Every 2:30 minutes, 5 Sets, Complete the following:

1 Hang Squat Snatch

1 Floating Squat Snatch

Rest: 10 seconds

1 Squat Snatch

1 Overhead Squat

Build to 75% as starting weight, then build as desired

Extra Instructions / Scales

Level 2:

2 Hang Snatch

Rest: 10 seconds

1 Low Hang Snatch

1 Overhead Squat

*Snatches for L2 Can be either a Full Squat Snatch or Power Snatch

Level 1:

Every 3:00 minutes, 5 Sets

5-7 Hang Power Snatch Depending on Loads

Barbell Free

Every 2:30 minutes, 5 Sets

10/10 Single Arm Hang Dumbbell Snatch

20/16 Calorie Row, Ski, or C2 Bike (no longer than 1:15)

Snatch Complex (5 Rounds for weight)

Metcon

1-time exercise (4 Rounds for time)

Every 5:00 minutes, 4 Sets, Complete the following:

20/16 Calorie Row

16 Alternating Dumbbell Snatches, 50/35lb

12 Burpee Box Jump Overs, 24/20”

Goal is to achieve more than 1:30 minute of rest

Primary Objective: Rowing: We want you to hold your 1k-2k pace. Yes, we know this is an aggressive pace to hold and this is intended. We want to challenge your ability to perform with a high heart rate.

Secondary Objective: Dumbbell Snatches Unbroken

RPE: 8/10

Stimulus: Lactic Threshold / Leg Stamina

Alternate Variations

Level 2:

As Prescribed, Step Overs Allowed

Level 1:

15/12 Calories

25/15lb

Step Overs Allowed

Masters 55+:

Same as Level 2

Sweat:

As Prescribed

Load: Choice

Accessory Work

Optional Accessories

3 Sets, For Quality

10 Tall Kneeling Straight Arm Banded Lat Pull-Downs

15 Seated Bent Over Reverse Flys

:30 second Dual Kettlebell Overhead Hold