CrossFit Peak Dynamics – Group Class

Weightlifting

Metcon (Weight)

First 7 min EMOM:

1 Snatch Pull

1 Snatch High Pull

1 Power Snatch

*Focus on patience and keeping hips back until bar makes it towards your body.

7 min EMOM:

1 Power Snatch

*Record final Power Snatch

Alt.

6 min EMOM:

Min 1) 150m Row

Min 2) 15 American Swings

Rest 1 min

6 min EMOM:

Min 1) 150m Row

Min 2) 15 V-ups

Performance

Metcon (3 Rounds for reps)

25 min running clock

(5 min on and 5 min off)

5 min AMRAP:

50 Wallball

AMRAP of:

12 Deadlifts

12 Bar Facing Burpees

Rest 5 min….

5 min AMRAP:

35 Wallball

AMRAP of:

9 Deadlifts

9 Bar Facing Burpees

Rest 5 min…

5 min AMRAP:

20 Wallball

AMRAP of:

6 Deadlifts

6 Bar Facing Burpees

RX: 225/155
Rest 5 minutes between each amrap. The Wallballs are essentailly buy-ins to the money round of Deadlifts and Burpees.

Fitness (alternative to Performance)

Metcon (3 Rounds for reps)

5 min AMRAP x 3 Rounds:

300m Run “Buy-In”

AMRAPof:

10 DB Deadlifts

10 Burpees

*Add 100 to each round