Friday 1-4-19
Strength
Snatch Complex
1 Squat Snatch + 2 Hang Squat Snatches + 1 OHS
Work to a Heavy set. 20min Time cap
WOD
6min AMRAP
Ascending Ladder by 3…
3,6,9,12,etc
-Clean and Jerk
-Box Jumps (24/20)
Cashout– 100 DU’s for Time
Strength
Snatch Complex
1 Squat Snatch + 2 Hang Squat Snatches + 1 OHS
Work to a Heavy set. 20min Time cap
WOD
6min AMRAP
Ascending Ladder by 3…
3,6,9,12,etc
-Clean and Jerk
-Box Jumps (24/20)
Cashout– 100 DU’s for Time
Skill
Rowing
Discuss finding drag
Row 3000m with Partner
Alternate every 500m
WOD
2 RFT
10 Burpees
20 DL (225/155)
30 Push-ups
40 WB
Strength
Thrusters
3-3-3-3-3
Off the rack, work to a Heavy 3.
WOD
For Time
21-15-9-15-21
Hang Power Cleans (115/85)
Sit-ups
Pull-ups
Cashout– group stretch
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