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