Weightlifting Wednesday March 25th
Strength
Clean
5-5-2-2-2-2
Last set > 90% of 1RM
Weight lifting
Snatch balance + 2 OHS
5 sets
2 Push Press + 1 Push Jerk + 1 Split Jerk
5 sets
WOD
7 rounds
7 Power Snatches (115/75)
40 DU’s
Strength
Clean
5-5-2-2-2-2
Last set > 90% of 1RM
Weight lifting
Snatch balance + 2 OHS
5 sets
2 Push Press + 1 Push Jerk + 1 Split Jerk
5 sets
WOD
7 rounds
7 Power Snatches (115/75)
40 DU’s
Group warm up
Skill
Run 400m x 4
Rest 1min between sets
WOD
12:00min Ascending ladder by 3, starting at 3
DL (185/115)
Burpees over Box
T2B
Strength
Front Rack Barbell Walking Lunges
12-12-12-12-12
After each set, work on kip (5-10sec)
WOD
“Jackie”
For Time
Row 1,000 meters
50 Thrusters (45/35)
30 Pull ups
(Second round will be available @ 500/25/15)
Cashout
Max Handstand hold/ walk
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Strength
Bench Press
4:00min to complete max number of reps (115/65)
WOD
Run 400m
50 KBS (62/35)
40 Hang Power Cleans (115/75)
30 Ring Push-ups
20 Back extensions
10 Power Snatches (115/75)
5 HSPU
For time
Strength
Snatch
1-1-1-1-1….
Weightlifting
Front Squat
3-3-3-3
Clean pulls
3-3-3-3
Ring Dips
8-8-8-8
WOD
7 RFT
100m run
10 SDHP (95/65)
4 Burpees
Strength
Death by Pull-ups
(Start w 2, add 2 every min until unable to complete)
15:00 min max time (scale= ring rows)
WOD
Tabata
Row for calories
Sit-ups
Air Squats
DU’s
Strength
EMOM 10:00min
3 Cleans @ 75%
WOD
Start w/ 400m run, then
4 rounds of
10 T2B
10 Push Jerks (135/95)
Then finish w/ 30 box jumps
Cash out- group 3min planks
RX
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Skill
5min Handstand work/ HSPU work
5min DU work
5min Handstand work/ HSPU work
WOD
4 rounds
12 Box Jumps
10 S2OH (135/95)
40 DU’s
Rest 1:00min
Cashout
500m row for time
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