CrossFit Peak Dynamics – Group Class

Part A.

Metcon (Weight)

Barbell Conditioning

EMOM x 8 min

3 TNG Cleans + 2 Push Jerks

rd 1-3: Light to moderate weight

rd 4-6: Increase weight

rd 7-8: Increase weight

Alt. EMOM:

Odd: Sprint 12/9 Cal (Air Runner)

Even: 10 DB Hang Clean & Jerks
Focus on quality movement with the complex. Turnover is quick and the goal is to elevate heart rate and not fail any reps. Try and focus on keeping weight back in heals on the Cleans and going right into jerks after last clean.

Performance

Up and Down (AMRAP – Rounds and Reps)

9 min AMRAP:

9 Power Cleans (95/65)

9 Burpees

9 Power Cleans

9 Box Jumps (24/20)

*Try to get 5-6 rounds!

Fitness (alternative to Performance)

Metcon (AMRAP – Reps)

9 min AMRAP:

500m Ski “Buy In”

3 Rounds of:

10 Russian Swings

5 Burpees Over KB

500m Ski “Buy In”

3 Rounds of:

10 Russian Swings

15 Push-ups

“Cash Out”

Metcon (Time)

After 5 min rest….

50 Russian Twist (35/25)

100 Sit-ups

50 Russian Twist

RX+ 50 GHD Sit-ups