CrossFit Peak Dynamics – Group Class

Weightlifting

Back Squat

Continuing with rep scheme from last week…

Build up to the following reps:

3 reps @ 70%

3 reps @ 80%

max reps at 90%

*Use wodify to figure out your percentage for the squat. If you consistently record your performance in wodify, you can see your estimated percentages to follow.

Performance

Metcon (Time)

3 Rounds:

12 Pull-ups

12 Back Squats (135/95)

12 Lateral Burpees over bar

RX+

10 CTB Pull-ups

10 Front Squats (185/135)

10 Bar Facing Burpees

*Back Squats are from the floor so you need to be confident transferring bar onto your back from the ground. Otherwise other options include Front Squats at lighter weight or KB Goblet Squats

Fitness (alternative to Performance)

Metcon (Time)

3 Rounds

21/17 Cal Row

25 Air Squats

10 Burpees