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