CrossFit Peak Dynamics – Group Class

Weightlifting

Metcon (Weight)

Perform E75s x 7 rounds the following Snatch Complex:

1 Power Snatch (below the knee)

1 Power Snatch Above the Knee

1 Power Snatch (High Hang)

*Last week we focused on staying patient and working on pulls. This week I want you to focus on positions when the barbell is already off the floor. Stay light and focus on each position.

Alt. Movement:

4 Sets:

8 Slamball

8 Barbell Bent Over Rows

0:30 Banded Face Pull Hold

Performance

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

24 Double Unders

8 Hang Power Snatch

6 Bar Facing Burpees

RX: 95/65

RX+: 115/75

Scale:

Snatch w/ 10 American Swings

DU’s w/ DB hop overs

*Scale number of DU’s to be able to move effectively

Fitness (alternative to Performance)

Metcon (Time)

12 Min AMRAP:

12 Russian Swings

12 Burpees

20 Medball Twists (R+L = 1)