Wednesday 6-20-19
Warm up
Gymnastic kip
Skill
T2B/ K2E
10:00min EMOM
20sec of work / 40 sec rest
Measure= Total Reps
WOD
6RFT
10 Push Presses (95/65)
11 Burpees
12 Ring Rows
Cashout– Practice Bar MU with bands
Warm up
Gymnastic kip
Skill
T2B/ K2E
10:00min EMOM
20sec of work / 40 sec rest
Measure= Total Reps
WOD
6RFT
10 Push Presses (95/65)
11 Burpees
12 Ring Rows
Cashout– Practice Bar MU with bands
Warm up
Gymnastic kip
Skill
T2B/ K2E
10:00min EMOM
20sec of work / 40 sec rest
Measure= Total Reps
WOD
6RFT
10 Push Presses (95/65)
11 Burpees
12 Ring Rows
Cashout– Practice Bar MU with bands
Skill
Review Cleans and DU’s
WOD
150 DU’s
20 Squat Cleans (205/135)
150 DU’s
20 Squat Cleans (185/115)
150 DU’s
20 Squat Cleans (135/95)
Cashout– 30 Strict Pull-ups
Strength
Snatch Balance + OHS
5 (1+2)
WOD
16min AMRAP
6 Power Snatches (115/85)
15 WBSU’s (20/14)
200m Run
Strength
Back Squat
5-5-5-5-5
WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Cashout– Bicep curls
Warm up
Gymnastic HS/ walk Drills
Skill
Dips + Russian Dips
WOD
As Many Reps as Possible in allotted Time
2min T2B
2min Hang Power Cleans (155/105)
Rest 2min
2min Sit-ups
2min alternating DB Snatches (50/35)
Rest 2 min
2min T2B
2min Power Clean and Jerks (155/105)
Strength
DL
5-5-5-5-5
Must be Touch and go, work to a Heavy set
WOD
8 RFT
15 WB (20/14)
25 DU’s
Cashout– 400m Sprint for Time
Strength
Push Jerk
5-5-5-5-5
WOD
9min AMRAP
8 Hang Power Snatches (95/65)
15 Box Jump overs (24/20)
Cashout– 50 Ring Pushups
Strength
Squat Clean
5-5-5-5-5
WOD
4RFT
20 Single arm KB front rack squats (10 each side) 44/25
100m Plate Run (45/25)
5 Bar MU’s (15 Pull-ups)
Strength
Bench Press
8-8-8-8-8
@65%
+
Weighted box Step ups
16-16-16-16-16 (8 each leg)
Pick weight, make challenging, DB or KBAlternate movements, get little rest between sets, no time measure, 20min (ish) to complete all
WOD
7min AMRAP
Ascending Ladder by 3, starting at 3.
3-6-9-12…
Thrusters (95/65)
T2B
Cashout– Lateral raises + OH tricep Ext
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