CrossFit Peak Dynamics – Group Class

Part A.

Metcon (Weight)

EMOM x 12 min:

1) 12/9 cal row

2) 1 Power Snatch + 2 Hang Power Snatch
The row cals should be achieved with not 100% sprinting effort, so scale the cals if needed so you can focus on the snatch component. Scale the snatch to 2-3 from hang if you have trouble coming from floor.

Performance

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

9 Power Snatch (95/65)

9 Box Jump Overs (24/20)

Scale:

DB Snatches 10 reps (alternating)

Fitness (alternative to Performance)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

12/9 Cal Ski

12 Alt. DB Hang Snatch

6 V-ups

6 Tuck-ins