CrossFit Peak Dynamics – Group Class
Weightlifting
Back Squat (3×10)
Refer back to 3/26 for the start of last cycle and try and increase your 3 sets of 10 reps from the start of the cycle. This time your going to build to a quality 10 reps over the 3 sets.
Performance
Forwards & Backwards (Time)
5-10-15
Front Squats
khspu
Right into…
15-10-5
Back Squats
Strict hspu
RX: 135/95
RX+ 155/105
Scale:
DB Squats for Barbell
Box HSPU or Pike Push-ups for first part and DB strict press for second part
Fitness (alternative to Performance)
Metcon (AMRAP – Reps)
4 Min AMRAP:
500m Erg Bike
Max DB Squats (50/35)
4 Min AMRAP:
500m Row
Max Medball Cleans
4 min AMRAP:
500m Run
Max Air Squats
Rest 1 min between each AMRAP