Monday 3-18-19
Strength
Front Squats
12-8-2-8-12
WOD
10min AMRAP
400m Run
With remaining time AMRAP of…
7 Clusters (115/95)
9 T2B
Measure= Total Rounds
Strength
Front Squats
12-8-2-8-12
WOD
10min AMRAP
400m Run
With remaining time AMRAP of…
7 Clusters (115/95)
9 T2B
Measure= Total Rounds
Strength 1
Back Squat
5-5-5-5-5
Strength 2
Bench Press
3-3-3-3-3
Skill
50 Banded Strict Pull-ups
Or
50 seated Banded lat pulldowns
+ Ring MU Progressions
WOD
10 RFT
Partner WOD
Alternate movements
Cal Row (20/15)
8 DL (185/125) + 6 Burpees over bar
15 Kipping Knees to Elbows
Warmup
Hip Mobility/ Barbell
Strength
Squat Cleans
2-2-2-2-2
Go heavy than previous 3.
WOD
100 DU’s
80 DB Snatches (50/35)
60 Box Jumps (24/20)
40 Hang Power Cleans (135/95)
20 T2B
Cashout– Banded Hamstring curls
Strength
Power Snatches (115/95)
10min EMOM
20 sec of work/ 40 sec rest
*goal- efficient bar cycle
WOD
5 RFT
25 WB (20/14)
200m Run
Cashout– 50 Sit-ups
Friday night lights 5pm
Warm-up
Agility ladder
Skill
Ring Stuff
1) ball up/ ball out (under control)
2) ball up + inverted
3) skin the cat
4) kip off Rings
WOD
4RFT
200m Run
10 Ring Push-ups
20 Russian Ab twist med ball (20/14)
2 Rope Climbs
Strength
Hang Squat Cleans
5-5-5-5-5
WOD
5min of…
10 Thrusters (95/65)
15 Sit-ups
Rest 1 min
5min of…
10 Pull-ups (RX+ C2B)
4 Turkish Get-ups (45/25)
Rest 1min
5min of….
10 OHS (95/65)
20 DU’s
Measure= Total Reps
Cashout– 3min planks
Strength
Push Jerk + Split Jerk
5 x (4+1)
WOD
21 DL (225/155)
21 Burpees over bar
400m Run
15 DL (225/155)
15 Burpees over bar
200m Run
9 DL (225/155)
9 Burpees over bar
100m Run
Cashout– 10 jumping ring MU’s
15 Ring Dips
Strength
Back Squat
8-8-8-8-8
WOD
18min AMRAP
3 Rounds of Strict “Cindy”
10 Power Cleans (135/95) RX+ (185/125)
1 round of “Cindy”=
5 Pull-ups
10 Pushups
15 Air Squats
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