Thursday 12-14-17
Strength
Presses
3×5 Strict Press
3×5 Push Press
3×5 Push Jerks
WOD
For Reps
3min ME Squat Cleans (135/95)
2min ME Burpees
1min ME T2B
Accessory
Split Bulgarian DB Squats 3×8 each leg
Single leg Calf raises
Strength
Presses
3×5 Strict Press
3×5 Push Press
3×5 Push Jerks
WOD
For Reps
3min ME Squat Cleans (135/95)
2min ME Burpees
1min ME T2B
Accessory
Split Bulgarian DB Squats 3×8 each leg
Single leg Calf raises
Strength
Snatch Complex
1 Snatch HP+ 2 Hang Squat Snatch + 1 OHS
7 sets
Work to heaviest set possible completing complex
WOD
8 RFT
5 Snatch Grip DL (135/95)
10 WB (20/14)
5 Box Jumps (24/20)
Conditioning
800m Row
Rest 1min
800m Run
Rest
400m Row
Rest 1min
400m Run
This will be done in teams of 3.
WOD
21-15-9
Push Jerks (135/95)
C2B Pull ups
Sit-ups
Cashout
4 Rounds
8 Ring Rows
8 Side plank Hip raises (each side)
Strength
Front Squats and Back Squats
FS 7-7-7
BS- 7-7-7
Both @ 70% Rest 2-2.5 min between sets
WOD
10:00min AMRAP
24 Double
12 Hang Power Cleans (95/65)
*Every 2min do 15 Strict Push-ups
Scale- HRPU’s
Skill
DL
5-3-1-1-1…
20min Time Cap
WOD
50 Box Jumps (24/20)
1 Rope Climb
40 Sit-ups
1 Rope Climb
30 Power Cleans (115/75)
1 Rope Climb
20 Pull-ups
1 Rope Climb
10 Turkish Get UPS (35/25)
1 Rope Climb
Scale= 7 Ring rows = 1 Rope Climb
Strength
Bench Press and Pull-ups
5-5-5-5-5
As soon as you complete a bench set complete a set of pull-ups.
WOD
4 Rounds of…
25 KBS (62/45)
10 Thrusters (95/65)
100m WB Run (20/14)
Rest 1min
Back Squat
10-5-2-2-5-10
Measure= Total Volume
WOD
7:00min AMRAP
Ascending Ladder by 1 starting at 1.
T2B
Burpees
Cashout- Group Mobility/ Stretch
Tabata warm up
Strength
10:00min EMOM
3 Power Cleans (Touch and Go)
Add weight every 3min
WOD
400m Run
3 Rounds of… (135/95)
12 DL
9 HPC
6 Jerks
Then, 400m run
Motivational Monday
Skill
HSPU’s
7:00min EMOM
20 sec of Work/ 40 sec of Rest
RX- HSPU’s
Scaled- HSPU’s with knees on a bench/ or toes on Box
Beginner- Push Press @ 50% of Body weight
WOD
2017 Lift Off Event 3
12min AMRAP
25 Pull-ups
50 Calorie Row
100 OHS
50 Box Jumps
25 Pull-ups
Scale- pull-ups to jumping pull-ups
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