CrossFit Peak Dynamics – Group Class

19.3 redo’s will be limited to 1-2 at a time since the space needed consumes alot of the gym area. We will try and carve out an area near the garage door that measures 25-30′ and is near the hspu area for the redo’s

Weightlifting

Metcon (Weight)

Every 2 min x 5 Rounds

5 Deadlifts (building)

10 Pull-ups

RX+ 4 Ring Muscle Ups pr 5 BMU unbroken

Scale:

Ring Rows or Bent Over Rows

Alt.

5 Sets Every 2 min

Row 10/8 Cal

10 DB DL’s

Rest 30 seconds between each set
*Goal here is to go unbroken on whatever movement you choose for the pulling skill. Good RX starting weight on the Deadlift would be 205/145 and building from there

Performance

Metcon (AMRAP – Reps)

7 min AMRAP:

Climbing the ladder, get as far as possible:

2 Hang Power Snatch (75/55)

2 Lateral Burpees over Bar

4/4, 6/6, 8/8……..

Fitness (alternative to Performance)

Metcon (Time)

Complete for time:

30 American KB Swings

30 Abmat weighted sit-ups (15/10lb plate, arms extended)

15 Cal Bike

15 V-ups

15 Cal Bike

30 Abmat weighted Sit-ups

30 American KB Swings