FUN Friday

17
Dec

FUN Friday

Peak 180 – Peak Class Workout

We will be resuming normal schedule today (12/18). We hope everyone stayed safe and enjoyed the snow!

Metcon

Metcon (Weight)

On a Running Clock…

From 0:00-10:00

Every 1:30 x 6 Rounds:

3 Position Power Snatch

* – High Hang

– Hang

– Floor
Start at 50% of 1RM Snatch and build. Focus on the timing of the catch and punch!

Record your final weight.

Metcon (AMRAP – Reps)

From 14:00-21:00

CROSSFIT GAMES OPEN WOD 16.3

AMRAP x 7 Minutes:

10 Power Snatches

3 Bar Muscle-Ups

RX

75/55

Scaling:

Power Snatch

– Weight

– Hang Power Snatch

– American KBS(10)

Bar Muscle-Ups

– C2B Pull-Ups(7)

– Pull-Ups(7)

– Jumping C2B/Pull-Ups(7)

-Ring Rows(7)
Goal:

6-8 Rounds +

Can you hold an EMOM pace?!

7 minutes can feel like a long time but it’s also not a crazy amount of time. Push the pace here and see what you can do. You may surprise yourself.

For the competitive folk, it may be more beneficial to perform Muscle Snatches with this very light barbell. It may help to also have a bit wider stance throughout all 10 Reps.

Wider stance means shorter distance for the bar to travel which in turn means FASTER REPS! Try it out!

Metcon (Time)

(3) From 25:00-Finish

3 Rounds For Time:

40 Russian Twists (20/20)

30 Heel Touches (15/15)

20 Sit-Ups

10 V-Ups/Tuck-Ins
Goal:

6-8 Mins