CrossFit Peak Dynamics – Group Class
Weightlifting
Back Squat (5×4)
5 Sets building as follows:
Set 1 @ 50%
Set 2 @ 60%
Set 3 @ 65-70%
Set 4 @ 70-75%
Set 5 @ 75%
Slow on the down, 3 second count down
Rest 90 seconds between each set
Performance
Metcon (AMRAP – Reps)
Every 3 min x 5 Rounds:
150m Row or Run
10 Toes to Bar
Max DB Thrusters (40/30)
Scale:
Knees to elbow or abmat situps (15 reps)
Fitness (alternative to Performance)
Metcon (AMRAP – Reps)
Every 3 min x 5 rounds
100m run
10 Burpees
Max Air Squats