Wednesday
Peak 180 – CROSSFIT
Warm-up
Warm-up (No Measure)
AMRAP – 5
10 PVC PASS THROUGHS
5 PVC OHS W/ :02 PAUSE IN BOTTOM
8 GLUTE BRIDGES
25′ DUCK WALK
20 JUMP ROPES
Weightlifting
Hang Snatch (2×3, 2×2, 2×1)
SNATCH TECHNIQUE
EVERY :90 X 6 ROUNDS
LOW HANG SNATCH
2 SETS OF 3 REPS @ 65%
2 SETS OF 2 REPS @ 70%
2 SETS OF 1 REP @ 75% +
*MEMBERS SHOULD KNOW WEIGHT INCREASES AND HAVE WEIGHTS IN STATION AHEAD OF TIME TO MAXIMIZE REST*
*POWER OR SQUAT*
BB FREE
EVERY :90 X 6 ROUNDS
5 KB RDLS
5 KB HIGH PULLS
5 AMERICAN KB SWINGS
Metcon
Metcon (AMRAP – Reps)
“OFFICE HOURS”
AMRAP – :90
50 DOUBLE UNDERS
MAX SINGLE DB ALTERNATING HANG SNATCH
REST 2:00
AMRAP – :90
50 DOUBLE UNDERS
SINGLE DB ALTERNATING DEVIL’S PRESS
REST 2:00
AMRAP – :90
50 DOUBLE UNDERS
SINGLE DB ALTERNATING HANG SNATCH
REST 2:00
AMRAP – :90
50 DOUBLE UNDERS
SINGLE DB ALTERNATING DEVIL’S PRESS
————————————–
RX+ = 75 DOUBLE UNDERS
LEVEL 3
50/35#
LEVEL 2
35/25#
LEVEL 1
25/15#