CrossFit Peak Dynamics – Group Class

Weightlifting

Back Squat (3RM)

15 min to find your 3RM. Build with small sets, perform a set of 2-3 reps every 2 min.

Suggested Rep Scheme:

3-4 reps @ 45-50% 1RM

3 reps @ 55-60%

3 reps @ 70%

2-3 reps @ 75-80%

2-3 reps 85% (if needed)

3RM Attempt…

Altenatively, you can do 5×3 tempo (32×1)

Performance

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

21 Wallball

15 Power Snatch (135/95)

9 Bar Facing Burpees

Fitness (alternative to Performance)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

25 Medball Cleans

20 Burpees

15 Cal Run (or Row or Bike)

10 V-ups or Tuck-ins