CrossFit Peak Dynamics – Group Class
Weightlifting
Metcon (Weight)
5 Sets of tempo Bench Press as follows (building):
Set 1/2: 6 reps
Set 3/4: 4 reps
Set 5: 3 Reps
Tempo is 30×1 so 3 seconds down, nothing at the bottom, right up and 1 second at the top.
*After each set perform 8 Bent Over Barbell Rows, make sure to pull bar into bottom of rib cage and keep back straight on all reps.
*Rest at least 90 seconds between rounds. Treat this as a strength and try not to move to fast through it.
Performance
Metcon (AMRAP – Reps)
2 min AMRAP:
Buy-in 18/15 Cal Ski
Max DB Power Cleans (50/35)
2 min AMRAP:
Buy-in 18/15 Cal Row
Max Push-ups
2 min AMRAP:
Buy-in 30 RKB Swings (53/35)
Max Slamball (40/30)
Repeat each AMRAP but try and beat the score of the first time through. Second round “buy-in” as follows:
-14/12 Cal Ski
-14/12 Cal Row
-30 RKB Swings
*Rest 2 min between each AMRAP….Work hard, earn that rest!!!!
*Scale: PC w/ Hang Power Cleans
Scale Push-ups w/ either HR Push-ups or using Abmat or Barbell