March 18th Weightlifting Wed
Strength
Snatch
1-1-1-1-1….
Weightlifting
Front Squat
3-3-3-3
Clean pulls
3-3-3-3
Ring Dips
8-8-8-8
WOD
7 RFT
100m run
10 SDHP (95/65)
4 Burpees
Strength
Snatch
1-1-1-1-1….
Weightlifting
Front Squat
3-3-3-3
Clean pulls
3-3-3-3
Ring Dips
8-8-8-8
WOD
7 RFT
100m run
10 SDHP (95/65)
4 Burpees
Strength
Death by Pull-ups
(Start w 2, add 2 every min until unable to complete)
15:00 min max time (scale= ring rows)
WOD
Tabata
Row for calories
Sit-ups
Air Squats
DU’s
Strength
EMOM 10:00min
3 Cleans @ 75%
WOD
Start w/ 400m run, then
4 rounds of
10 T2B
10 Push Jerks (135/95)
Then finish w/ 30 box jumps
Cash out- group 3min planks
RX
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Skill
5min Handstand work/ HSPU work
5min DU work
5min Handstand work/ HSPU work
WOD
4 rounds
12 Box Jumps
10 S2OH (135/95)
40 DU’s
Rest 1:00min
Cashout
500m row for time
Strength
OHS
2-2-2-2-2…
Find 2RM
Weightlifting
Hang Snatch High pull/ hang squat snatch
3/1, 3/1, 3/1, 3/1
Clean Pulls
3-3-3-3
Bent rows
5-5-5-5-5
WOD
10:00min AMRAP
15 Slam balls
15 WBSU (20/14)
100m plate run (45/25)
Cash out– 25 GHD Back extensions/ 25 Bicep curls
Warm up
Dragons tail
Skill
Bench Press
5-5-3-3-3
WOD
Ascending/ descending ladder by 3 with constant heavy clean for time
3 Pull-ups
3 Reverse Burpees
2 cleans (185/105)
6 Pull-ups
6 Reverse Burpees
2 cleans (185/105)
9 Pull-ups
9 Reverse Burpees
2 Cleans (185/105)
12 Pull-ups
12 Reverse Pull-ups
2 Cleans (185/105)
Descend down back to 3…
Cash-out– ME UB T2B
Skill
Practice DU’s for 5min
Strength
Back Squat 8-8-8-8-8
Every set will be followed by a 200m sprint (ME)
WOD
Performance
Start with a 500m Row then,
3 Rounds of
25 WB (20/14)
15 Ring Dips
10 Hang Power Snatches (95/65)
Fitness
3RFT
25 air squats
12 HRPU’s
10 KBS (choose weight)
WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
Skill
4 x 400m run/ rest 1min between sets
WOD
5min AMRAP
15 WB
30 DU’s
Rest 2min
5min AMRAP
10 DL (135/95)
10 box jump overs
Rest 2min
5min AMRAP
15 Ring rows
15 HRPU’s
CrossFit Four Peaks is a CrossFit affiliate located in Fountain Hills, Arizona. We want to show you how to move functionally, provide the right structure to accomplish your goals and push you to be your fittest. Not sure what CrossFit is? Want to give CrossFit a try? Stop in and workout with us – you’ll love it!
16939 E. Colony Dr. #7
Fountain Hills, AZ 85268
Phone: 480.580.2528