CrossFit Peak Dynamics – Group Class
Weightlifting
1 Hang Clean + 1 Hang Squat Clean + 1 Jerk
Build to 1RM in 10 min. First clean is caught in the power, second is a squat. You can split or push jerk the final rep.
Alt.
EMOM x 10 min:
1) 6 KB Cleans + 6 KB Press or 12 DB Hang C&J
2) 9/7 Cal Bike Sprint
Build up to the following rep scheme (Week 3 of 4):
3 reps @ 85%
3 reps @ 90%
max reps @ 95%
Performance
Metcon (Time)
3 Rounds of:
12 HSPU
12 Toes to Bar
12 DB Snatch (50/35)
Right into….
3 Rounds of:
9 Power Cleans
9 Push Jerks
RX 135/95
RX+ 155/105
Sub: HSPU for 15-20 Push-ups
TTB for K2E or Toes to Rig
Fitness (alternative to Performance)
Metcon (Time)
3 Rounds of:
15 Russian Swings
15 DB Push Press
right into…
3 Rounds of:
15 Cal Row
15 Tuck-ins or Sit-ups
“Cash Out”
Metcon (No Measure)
3 Rounds:
20 GHD Sit-ups
45-60 sec Sandbag Hold
Rest 2 min
Sub: GHD for 25 weighted or non-weighted sit-ups