Monday – Wednesday

CrossFit North Peoria – CrossFit

Weightlifting

Snatch Complex

On the Minute x 9:00

Power Snatch + Overhead Squat + Squat Snatch

0:00 – 50% of 1RM Squat Snatch

1:00 – 55% of 1RM Squat Snatch

2:00 – 60% of 1RM Squat Snatch

3:00 – 50% of 1RM Squat Snatch

4:00 – 55% of 1RM Squat Snatch

5:00 – 60% of 1RM Squat Snatch

6:00 – 50% of 1RM Squat Snatch

7:00 – 55% of 1RM Squat Snatch

8:00 – 60% of 1RM Squat Snatch

Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

200 Meter Run

15 Box Jump Overs (24″/20″)

12 Toes-to-Bar

9 DB Front Squats (50’s/35’s)

Strict Handstand Pushups (Max Set)

Strict Handstand Pushups

Strict Pull Ups (Max Set)

1 Max Set

Hang Tough (3 Rounds for reps)

“Hang Tough” Part #1

AMRAP 4:00

27 Hang Power Cleans (115/80)

27 Wallballs (20/14)

27 Calorie Row

-Rest 4:00

“Hang Tough” Part #2

AMRAP 4:00

21 Hang Power Cleans (115/80)

21 Wallballs (20/14)

21 Calorie Row

-Rest 4:00

“Hang Tough” Part #3

AMRAP 4:00

15 Hang Power Cleans (115/80)

15 Wallballs (20/14)

15 Calorie Row

Deadlift (5-4-3-3-3-3-3-3)

5 Deadlifts @ 35% of 1RM Deadlift

4 Deadlifts @ 45% of 1RM Deadlift

3 Deadlifts @ 55% of 1RM Deadlift

3 Deadlifts @ 65% of 1RM Deadlift

Sets #5-8 (4 Total), build to a heavy set of three for the day. This is not a 3-rep max attempt, but rather a chance to gauge where we currently are as we start the cycle. We will be consistently deadlifting on Wednesdays.

Metcon (Time)

21-15-9 Reps of:

Deadlift

Push Jerk

Barbell-Facing Burpees

Rx: 115/80

Rx+: 135/95