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
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 wildfire in Arizona’s history.
In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).
This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831). CrossFit established a fundraiser through its foundation and raised money for the families of the lost heroes.
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)
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