Wednesday

31
Aug

Wednesday

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 SETS

1:00 ANY CARDIO

10 KB/DB WEIGHT SHIFTS (5/5) *TO SEND VIDEO*

10 MEDBALL SQUAT CLEANS

:30 SQUAT HOLD W/ MEDBALL

Weightlifting

Front Squat (5×4)

FRONT SQUAT

ON A 16:00 CLOCK

5 SETS OF 4 REPS

W/ A :03 ISOMETRIC PAUSE IN BOTTOM*

@ 60-65% ++

BB FREE

KB GOBLET SQUATS

5 SETS OF 4 REPS

W/ A :03 ISO*

Metcon

Metcon (Time)

“DO YOU WANT TO BUILD A SANDCASTLE?”

4 ROUNDS (CAP @ 15)

30 WALL BALLS

15 DEADLIFTS

————————————–

LEVEL 3

20/14#, 10/9′

245/185#

LEVEL 2

DL ~50%

14/10#, 9′

LEVEL 1

DL ~50%

10/8#, 9′

*BAR SHOULD BE HEAVIER THAN USUAL WITH ALMOST ALL NEEDING TO BREAK UP INTO SETS*