Monday
Peak 180 – Group Class
Tomorrow is the last chance to redo 20.3. Due to the limited space, please work with the coaches to make sure we can accomodate you for the workout.
Sign up for the Enderton Seminar if you are interested in progressing your Oly lifts!
http://jaredenderton.com/crossfit-peak-dynamics-peak-180-syosset-ny-nov-9th-2019/
Peak Express (5:30am to 6am M/W)
Metcon (Time)
20 Cal Row
30 DB Thrusters
40 Weighted Sit-ups
30 Toes to Bar (or Knees to Elbow)
40 DB Squats
20 Cal Row
RX: 40/30 Thrusters & Squats, 20/15 Sit-ups
Goal: Under 20 min
Group Class
Weightlifting
Back Squat (5×5)
Perform all 5 sets at 65% of your 1RM. Take as many warm-up sets as needed to work up to 65%. Rest 90-120 sec between sets.
Performance
Metcon (Time)
6 Wallball (20/14)
6 Box Jumps (24/20)
6 DB Hang C&J (50/35)
8 Wallball
8 Box Jumps
8 DB Hang C&J
10 Wallball
10 Box Jumps
10 DB Hang C&J
12 Wallball
12 Box Jumps
12 DB Hang C&J
10 Wallball
10 Box Jumps
10 DB Hang C&J
8…8…8 / 6…6….6