Tuesday 9-15-20
Strength Snatch Complex Snatch Pull + Power Snatch + OHS + Squat Snatch work to a heavy set WOD 1-2-3-4-5-6-7-8-9-10 OHS (115/75) Burpees over Bar
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Strength Snatch Complex Snatch Pull + Power Snatch + OHS + Squat Snatch work to a heavy set WOD 1-2-3-4-5-6-7-8-9-10 OHS (115/75) Burpees over Bar
Skill Push-up (technique) measure- 5min AMRAP WOD 21-15-9 DL (185/115) 400m run CASHOUT rest 5min (at Least) 20 rep Back squat
Strength 8min EMOM 3 Squat Snatches WOD 27-21-15-9-6-3 Thruster (75/55) RX+ (95/65) Pull-ups 20min time cap
Skill 1/2 mile run for time (800m) WOD 20 cal row 40 DB Snatches 20 Push-ups 40 OH DB Lunges 20 Push-ups 40 DB snatches 20 cal row
Strength Back Squat 2-2-2-2-2 WOD 15min AMRAP 3 DL (315/185) 9 WB (20/14) 27 DU Cashout– 3 min plank as a class
Strength Push Press 5-5-5-5-5 WOD 3 rounds of 12 Burpee box Jump overs 12 T2B rest 3min Then, 36 burpee box jump overs 36 T2B 18min time cap cashout– 30 ghd sit-ups
Hero WOD “Hot Shot 19” 6RFT 30 Air Squats 19 Power Cleans 7 Strict Pull-ups Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest […]
Strength/ Skill 50 Pull-ups for time scale movement as needed. WOD 7min AMRAP 3 Power Snatches (135/95) 6 Box jumps (24/20) cashout– 4×10 bicep curls
Strength Bench Press 5-5-5-5-5 WOD 13min AMRAP 3 Wall Walks 7 DL (225/155) 100m WB Run *must do wall walks (no HSPUs)
Strength Back Squat 8-8-8-8 65-70% of 8RM- all sets WOD For Time 3-5-7-9-7-5-3 Hang Squat Cleans (135/95) Burpees over bar
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