21
Sep
Wednesday
Peak 180 – CROSSFIT
Warm-up
Warm-up (No Measure)
AMRAP – 5
5 DOWN DOG TO SEAL POSE
10 PVC PASS THROUGHS
5 BB SNATCH GRIP DEADLIFTS
20 SINGLE OR DOUBLE UNDERS
Weightlifting
Snatch (1+1)
SNATCH
E2MOM X 14 MINS (7 SETS)
3 POSITION SNATCH* + 1 SNATCH**
START @ 45% AND BUILD
*SNATCH W/ PAUSE @ LOW, HANG, & HI
**CAN BE POWER OR SQUAT
can drop & reset!
score = heaviest weight
BB FREE
E2MOM X 14 MINS (7 SETS)
3 KB DEADLIFTS
3 KB HIGH PULLS (FROM FLOOR)
3 AKBS
Metcon
Metcon (AMRAP – Reps)
“WZA WORKOUT 1”
AMRAP – 9
+3 HANG SNATCHES
+3 OVERHEAD SQUATS
30 DOUBLE UNDERS
ADD +3 TO BARBELL MOVEMENTS ONLY EACH ROUND – 3/3/30, 6/6/30, 9/9/30, 12/12/30…ETC
LEVEL 3
75/55
LEVEL 2
45/35 (BB)
20 DOUBLE UNDERS OR 45 SINGLE UNDERS
LEVEL 1
AKBS & KB GOBLET SQUATS
45 SINGLE UNDERS
score = reps