CrossFit Peak Dynamics – Group Class

Weightlifting

Back Squat (5-3-1-5-3-1)

5 Reps @ 75%

3 Reps @ 80%

1 Rep @ 85%

5 Reps @ 80%

3 Reps @ 85%

1 Rep @ 90%

Rest about 2 minutes between each set. Clock will run for about 17 minutes so build and then start the first set. The final set should be close to your 3RM from last week.

Performance

Metcon (AMRAP – Reps)

EMOM x 16 min

1) 15/12 Cal Row

2) 20 Wallball

3) Max Pull-ups

4) Rest

Fitness (alternative to Performance)

Metcon (AMRAP – Reps)

16 min AMRAP:

1) Max DB Squats (35/25)

2) Max Russian Swings (53/35)

3) Max Medball Cleans (20/14)

Continue cycling through the 3 movements, however, anytime you break, hop on the air bike and perform 15/12 Cals….enjoy!