Mobility– Front Rack (wrist and Lats)
3 Power cleans (must be touch and go) add weight min 5 (half way- only once)
25 Russian KBS (62/35)
20 Air Squats
15 Ring Push-ups
Measure= Total reps (60 reps per round)
3 rounds- ME each EX, total reps is score
1 min Bench Press (185/85)
1 min Sled Pushes
1 min Burpees
1 min sit-ups
1 min rest
10 rounds total for time/ complete rounds will be alternated.
6 Push Jerks
Cashout– 20 Strict pull-ups + 20 Dips + 3 x 10 Bicep curls
NO SKILL- warm up squat snatches for WOD.
8 Rounds of 3min EMOM
Every 3 min complete…
3 Squat Snatches (135/95) RX+ (155/115)
9 WB (20/14)
Rest remainder of time.
Measure- is your slowest round.
Skill– HS holds (open space)
16 Sand bag step ups
goal- go a heavier than previuos weeks 5’s.
Power Snatches (115/85) RX+ 135 / masters 95/65
Work to a heavy 5
5 Deadlift (185/125)
12 WB (20/14)
Goal- Make it Hurt!
20 DB Snatches (50/35)
5 Bar MU’s
Cashout- 3×8 dips
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