CrossFit Peak Dynamics – Group Class

Weightlifting

Push Press (1RM)

Following the EMOM above, in 10 min find a 1RM Push Press (from the rack)

Warm-up

Metcon (No Measure)

E75s x 6 Rounds

in the same minute perform:

3 Deadlifts (building, small jumps)

3 Push Jerks

3-5 Box Jumps

*Use weight to move as a primer for the workout
Focus on movement and not on weight, use as a primer for the work to follow.

Performance

Metcon (Time)

3 Rounds of:

18 Cal Row (or Ski)

15 Deadlifts

12 Box Jumps (24/20)

9 Push Jerks

RX 155/105

Goal: Finish each round

Fitness (alternative to Performance)

Metcon (Time)

5 Rounds of:

150m Run

150m Ski

15 KB Deadlifts

3 Wallwalks

“Cash Out”

Metcon (Time)

100 Russian Twists w/ Medball (14/10)

Every 20 reps perform a 0:20 Hollow Hold