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
Archive for year: 2018
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
https://www.crossfitfourpeaks.com/wp-content/uploads/2018/11/img_3455.movMonday 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
