16
Sep
Friday
Peak 180 – CROSSFIT
Warm-up
Warm-up (No Measure)
AMRAP – 4
10 BANDED STRICT PRESS
8 TABLE TOP GLUTE BRIDGES
6 CALORIES (ANY)
4 INCH WORM (NO PUSH UP)
Split Jerk (4×3)
PUSH OR SPLIT JERK
4 SETS OF 3 REPS
START AT 75% AND BUILD
Push Jerk (4×3)
PUSH OR SPLIT JERK
4 SETS OF 3 REPS
START AT 75% AND BUILD
Metcon
Metcon (AMRAP – Reps)
“WAX ON, WAX OFF”
EMOM X 16 MINS (4 ROUNDS)
1. MAX UNBROKEN SHOULDER 2 OVERHEAD (CAP @ :45 – THIS IS ONE SET FOR MAX REPS)
2.ANY CARDIO
3. MAX SKILL****
4. ANY CARDIO
SCORE = MAX REPS (STATIONS 1 & 3) – CARDIO DOES NOT EFFECT SCORE AND IS MEANT TO BE AT A CONVERSATIONAL PACE
*****
-HS WALK – 5′ INCREMENT (25′ = 5 REPS COMPLETED)
-KIPPING HSPU
-STRICT HSPU
-BOX INVERTED PUSH UPS
-HAND RELEASE PUSH UPS
-PIKE PUSH UPS
LEVEL 3
135/95
LEVEL 2
95/65
LEVEL 1
45/35