CrossFit Peak Dynamics – Group Class

Weightlifting

Back Squat (1RM)

Week 4 of 4

Build up to following rep scheme:

3 reps @ 85%

2 reps @ 90-92%

1 rep max attempt

*If you are still working on proper squatting technique, follow a 5×5 every 90 sec program. Only those who are comfortable squatting for max weight and understand when to dump the barbell are to attempt their 1RM.

Performance

Metcon (4 Rounds for time)

Every 5 min x 4 Rounds

15/12 Cal Bike

3 Rounds of Cindy

10 Front Squats (95/65)

RX+ 135/95
Goal: Finish each round with time to rest between rounds.

Scale; Reps where needed in order to move through in under 4:20-4:30 per round.

Fitness (alternative to Performance)

Metcon (AMRAP – Reps)

20 min AMRAP

25/20 Cal Bike “Buy In”

Right into max reps of…

15 Ring Rows

15 H.R. Push-ups

15 Air Squats

15 Cal Row