CrossFit Peachtree – CrossFit

Weightlifting

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
*After Coaches Warmup take the Rest of Class to find a 1RM for both lifts. Snatch 1st.

*Write down your goal weight then go backwards in weights subtracting 3-5lbs at first then 10-20lbs all the way down to the bar.

*No more then 10sets for each lift. Usually less attempts at the Clean and Jerk.

Metcon

*OPTIONAL

*Pick 1 or more

*Try and beat your previous score. Find out what pace you need to hold to beat your current PR.

120 Calorie Bike (Time)

2k Row (Time)

Max Effort 2k Row

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory

Metcon (No Measure)

For quality with 40 seconds work:20 seconds rest:

30 Hollow Rocks

40 Single Leg V-Ups

50 Russian Twists

40 Single Leg V-Ups

30 Hollow Rocks

WODs