4
Oct
Tuesday
Peak 180 – CROSSFIT
Warm-up
Warm-up (No Measure)
ON A 6:00 CLOCK
2:00 CARDIO
AMRAP – 4
5 INCH WORMS NO PUSH UP
5 BB SNATCH GRIP RDLS
5 BB HANG MUSCLE SNATCHES
5 BB OVERHEAD SQUATS
:15 HANDSTAND HOLD
Weightlifting
Snatch (Snatch Waves)
E 1:45 X 9 ROUNDS (~16 MINS)
3 reps @ 70%
2 reps @ 75%
1 rep @80%
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
*POWER OR SQUAT*
BB FREE 3 DIFFERENT WEIGHT AKBS – REPS X 3 (9/6/3)
score = heaviest single
Metcon
Metcon (Time)
“TOUCH DOWN”
FOR TIME (CAP @ 10)
10-9-8-7-6-5-4-3-2-1
DEADLIFT
HANDSTAND PUSH UPS
GOAL = SUB 10; BB IS LIGHT…LET’S MOVE!
RX+ 185/135#
LEVEL 3
135/95#
LEVEL 2
95/65#
AB MAT HSPU, PIKE PUSH UPS BANDED PIKE PUSH UPS
LEVEL 1
75/55#
REGULAR PUSH UPS, NO “Z” PRESS