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