Wednesday

CrossFit Peak Dynamics – Group Class

Weightlifting

Back Squat

Build up to the following rep scheme (Week 3 of 4):

3 reps @ 85%

3 reps @ 90%

max reps @ 95%

Performance

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

2 Rounds:

9/7 Cal Bike

50′ Double DB Walking Lunge (50/35)

1 Rope Climb

2 Rounds:

9/7 Cal Ski

50′ DB Walking Lunge

1 Rope Climb
both dumbbells are shoulder racked.

Fitness (alternative to Performance)

Metcon (Time)

5 Rounds:

9 Cal Row

9 Cal Run

9 KB Goblet Squats

18 Jumping Alt. Leg Lunges