CrossFit Peak Dynamics – Group Class
Weightlifting
Metcon (Weight)
Perform every 1:30-2:00 for 7 sets total the following rep scheme:
1 Power Snatch
1 Snatch Balance
1 Hang Pause Snatch
*build each set, small jumps
This is a fairly complex barbell cycle so an alternate would be 1 Power Snatch + 1 low hang power snatch + 1 high snatch or some combination to focus on improving the movmenent.
Metcon (Weight)
Alt. to complex…
Every 2 min perform the following:
8/6 Cal Ski or Run
3-5 Power Snatch (building)
Performance
Metcon (Time)
25/20 Cal Bike
100 Double Unders
1,000m Row
100 Double Unders
25/20 Cal Bike
*Scale: DU’s with 150 Single Unders
The idea here is to get done with the bike under 2 min so scale the reps if needed in order to move.