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