Wednesday 7-18-18
Strength
DL
1-1-1-1-1
Establish Heavy 1RM
WOD
40-30-20-10
WB (20/14)
KBS (62/45)
DU’s
Strength
DL
1-1-1-1-1
Establish Heavy 1RM
WOD
40-30-20-10
WB (20/14)
KBS (62/45)
DU’s
Skill
Rope Climbs
Practice technique and efficiency
WOD
4 Rounds of
400m Run
2 Rope Climbs (RX+ 1 legless 1 regular Rope Climb)
6 T2B
10 Sit-ups
Then, 500m Row
Strength
10:00min EMOM
3 Push Jerks
Add weight every 3min. Must clean weight to perform Push Jerk.
WOD
15min AMRAP
10 Squat Cleans (135/95)
8 HSPU’s
6 Burpees over Bar
Cashout– 20 GHD Sit-ups
Barbell warm up
All Strength
Squat Snatch
3-3-3-3-3
Bench Press
3-3-3-3-3
Dips (weighted)
3-3-3-3
No Skill
Partner WOD
1000m Row/ plank
50 Hang Power Cleans (135/95) /plate hold
40 Push Jerks (135/95)/ Plate hold
100 Walking OH Plate Lunges (45/25) /plank
40 Pull-ups / plate hold
50 KBS (53/35) / plate hold
400m Plate Run
35 min time cap
*once plate is picked up after row, plate must remain off ground, during plate hold. 10 Burpee penalty if plate touches ground.
Strength
Back Squat
10-10-10-10
Establish Heavy 10RM
WOD
12min AMRAP
20 DL (185/135)
50 DU’s
15 Ring Push ups
Tabata warm up
Skill
Weighted Pull-ups
10-8-6-4-2
WOD
18-15-12-9-6
Burpee Box Jump overs (24/20)
T2B
Cashout– 5 Bar MU’s For Time
Dynamic/ Barbell warm-up
Strength
Squat Cleans
5- 55%
5- 65%
5- 75%
5- 80%
5- 80%
20min Time cap
WOD
5RFT
Run 200m
5 Power Snatches (115/85)
7 OHS (115/85)
RX+ (135/95)
Cash-out– ME 1min Push-ups
Strength
DL
3-3-3-3-3
WOD
For Time
100 DU’s
80 KBS (62/35)
60 Sit-ups
40 Box Jumps
20 C2B Pull-ups
Strength
Bench
5-5-5-5-5
Establish Heavy 5RM
20min Time cap
WOD
9 RFT
10 WB (20/14)
5 Ring Dips
RX+ = MU before Ring Dips can be done
Scale= Box Dips for Ring Dips/ or 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