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