Wednesday

7
Sep

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#