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