Thirsty Thursday 11-29-18

Strength

Touch and Go Power Cleans

3-3-3-3-3

Work to a Heavy 3.

Partner WOD

16min AMRAP

Alternating Movements of…

Cal Row (15/12)

10 Hang Power Cleans (135/95)

8 T2B

Measure = Total Rounds completes

Wednesday 11-28-18

Strength

Bench Press

10-8-6-4-2

Heavy AP each set

WOD

100 Thrusters for Time (95/65)

*scale weight as needed

3 Burpees Bar Jump overs (2 foot take off) EMOM until completed.

Tuesday 11-27-18

Skill

T2B / Core Work

WOD

5x -4min AMRAP

4mins to complete

12 C2B Pull-ups

Run 200m

20 DL (185/125)

Then ME of KBS (53/35)

*1 Rope must be done after every 25 KBS

Then rest 1min

Measure= Total KBS

http://www.crossfitfourpeaks.com/wp-content/uploads/2018/11/img_3455.mov

Monday 11-26-18

Dynamic/ Barbell Warm up

Strength

OHS

5-5-3-3-3

WOD

For TIME

Run 400m, then

3 Rounds

15 Push Jerk (115/85)

25 Air Squats

10 Burpees

Black Friday 11-24-18

Strength Con

8min EMOM

25sec of Work per min

ME Thrusters (95/65)

Measure= Total Reps

WOD

6min AMRAP

5 Power Snatches (95/65)

7 Pull-ups

20 DU’s

Rest 1 min

Repeat 6min AMRAP

Start where u left off,

Measure Rounds plus reps

Wednesday 11-21-18

“Filthy Fifty”

• 50 Box jump, 24 inch box

• 50 Jumping pull-ups

• 50 Kettlebell swings, 1 pood

• Walking Lunge, 50 steps

• 50 Knees to elbows

• 50 Push press, 45 pounds

• 50 Back extensions

• 50 Wall ball shots, 20 pound ball

• 50 Burpees

• 50 Double unders

Tuesday 11-20-18

Strength

Back Squat

20-10-5-10-20

WOD

For Time

3 Rounds of…

8 OHS (115/85)

200m Run

Rest 1 min

Then, 3 round of…

20 Push-ups

20 Sit-ups

Monday 11-19-18

Strength

DL

5-5-5-5-5

WOD

“DT” Hero WOD

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5RFT

12 DL

9 HPC

6 Push Jerks

(155/105)

20min Time cap/ scale weight as needed

Friday 11-16-18

Strength

Snatch Complex

1 Hang High Pull + 1 Hang Power Snatch + 1 Below knee Hang Power Snatch + 2 Touch and go Squat Snatch

Complete 5-8 sets, work up to a Heavy set.

20min Time cap

WOD

Ascending Ladder by 1…starting at 1.

10:00min AMRAP

-Squat Clean (155/105)

-T2B

-Burpees

Cashout– 400m Run For Time

Thankful Thursday 11-15-18

Strength

Back Squat

10-10-10-10

All sets greater than 60% of 1 RM.

WOD

8min AMRAP

10 Pull-ups

15 Sit-ups

Cashout– banded hamstring curls