Wednesday
Peak 180 – Peak CrossFit
Metcon
Metcon (AMRAP – Reps)
AMRAP x 20 mins
10 Cal Bike
20 DBL DB Deadlifts
10 Cal Row
10 DBL DB Snatch
20 Cal Bike
20 DBL DB Deadlifts
20 Cal Row
10 DBL DB Snatch
30 Cal Bike
20 DBL DB Deadlifts
30 Cal Row
10 DBL DB Snatch
40 Cal Bike
20 DBL DB Deadlifts
40 Cal Row
10 DBL DB Snatch
etc…
(Adding 10 Cals on Bike/Row each rd. DB movements stay the same)
RX
40/30 (2 DBs)
RX+
50/35 (2 DBs)
SCALE
DBL DB Deadlifts
– Weight
– KB DL (if not enough DB)
DBL DB Snatch
– Weight
– Single DB Snatch
– American KBS
GOAL
Get to round of 40 Cals+
Pacing is especially key today! It’s a long one, so smooth and steady from the beginning here!
Scoring (Total Reps)
Finish Round of 10 Cals – 50 Reps
Finish Round of 20 Cals- 120 Reps
Finish Round of 30 Cals- 210 Reps
Finish Round of 40 Cals- 320 Reps
Finish Round of 50 Cals – 450 Reps
“Cash Out”
Metcon (No Measure)
4 Sets
10 Plate Front Raises
10 Plate Bicep Curls
10 Plate Shoulder Presses
RX
25/15
SCALE
Plate
– Weight
GOAL
Unbroken. Rest can be holding the plate at the waist.