Tuesday 9-1-20
Skill
T2B drills
hollow body
scapula pullups
kipping knees
WOD
21-15-9
-T2B
-S2OH (115/85)
400m run
Skill
T2B drills
hollow body
scapula pullups
kipping knees
WOD
21-15-9
-T2B
-S2OH (115/85)
400m run
Mobility– Front Rack (wrist and Lats)
BB- Warm-up
Strength Conditioning
10:00min EMOM
3 Power cleans (must be touch and go) add weight min 5 (half way- only once)
WOD
15min AMRAP
25 Russian KBS (62/35)
20 Air Squats
15 Ring Push-ups
Measure= Total reps (60 reps per round)
Strength
FS
3-3-3-3-3
WOD
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
Partner WOD
“DT”
10 rounds total for time/ complete rounds will be alternated.
12 DL
9 HPC
6 Push Jerks
(155/105)
Cashout– 20 Strict pull-ups + 20 Dips + 3 x 10 Bicep curls
NO SKILL- warm up squat snatches for WOD.
WOD
8 Rounds of 3min EMOM
Every 3 min complete…
3 Squat Snatches (135/95) RX+ (155/115)
9 WB (20/14)
200m run
Rest remainder of time.
Measure- is your slowest round.
Skill– HS holds (open space)
HS walks
WOD
7 HSPU’s
16 Sand bag step ups
40 DU’s
Strength
Back Squat
3-3-3-3-3
goal- go a heavier than previuos weeks 5’s.
WOD
10-9-8-7-6-5-4-3-2-1
Power Snatches (115/85) RX+ 135 / masters 95/65
Pull-ups
Strength
Front Squats
5-5-5-5-5…
Work to a heavy 5
WOD
7minAMRAP
5 Deadlift (185/125)
12 WB (20/14)
Goal- Make it Hurt!
Strength
Push Press
5-5-5-5-5
WOD
15min AMRAP
200m run
20 DB Snatches (50/35)
5 Bar MU’s
Cashout- 3×8 dips
Strength
snatch complex
1 hang high pull + 2 hang Power clean + 2 floating squat snatch + 1 snatch balance
WOD
For Time
1000m row
1 rope climb
20 Squat clean (185/115)
1 rope climb
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