CrossFit Peak Dynamics – Group Class

Weightlifting

Back Squat (5×5)

Perform all 5 sets at same weight. Last week we aimed for 65-70% of 1RM for 10 reps. Let’s go for around 75-78% of 1RM for all sets. Rest at least 2 min between sets. Clock will run for 15 minutes so enough time to warm-up to working set weight.

Performance

Metcon (Time)

6 Rounds for time:

8 Lateral Brupees over Bar

6 Squats Cleans (155/105)

36 Double Unders

Scale:

Squat Cleans w/ DB Hang Squat Cleans or Single KB Squat Cleans

Double Unders w/ 48 Singles or DB Hop Overs

Fitness (alternative to Performance)

Metcon (Time)

Complete for time:

“Buy-in” 500m row

then…

60 Air Squats

50 Double Unders or 75 Singles

50 Sit-ups

50 Double Unders or 75 Singles

40 RKB Swings

50 Double Unders or 75 Singles

30 RKB Goblet Squats

“Cash-out” 500m Row