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