CrossFit Peak Dynamics – Group Class


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)


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.

“Cash Out”

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