WODS are posted on the CrossFit Four Peaks FB members group- click link
Tank top Tuesday 7-21
Warm up
Muscle up progressions
Strength
DL
3-3-3-3-3
WOD
18-15-12-9-6
Power Snatches (95/65)
WBSU’s (20/14)
Mobility Monday 7-20
Mobility- Front Rack position
Strength
Push Press 3-3-3, Push Jerk 2-2-2, Jerk balance 1-1-1
WOD
4RFT
Run 400m
10 Dips
7 Front Squats (165/105)
Cashout
Pull-ups ME reps in 1 min
Functional Friday 7-17
Skill
Weighted pull-ups, or strict pull-ups, or negative pull-ups, or ring rows (base it on your ability)
5-5-5-5-5
WOD
15-12-9-6-3
Hang Power Cleans (135/95)
Split Jumps (scale= air squats)
Cashout– 20 ring rows (parallel body position)
Thursday 7-16
Strength
Bench
5-5-5-5-5-5
Perform ME of L pull ups between each set
WOD
Row 750m then,
7 Rounds of,
6 T2B
8 Box Jumps
Weightlifting Wednesday 7-15
Strength
Clean + Jerk
1-1-1-1-1…
*25min time cap
WOD
8:00min AMRAP
7 OHS (115/75)
25 DU’s
Weightlifting
Power Snatch + Snatch balance + OHS
5 sets
Weighted dips
3-3-3-3-3
Gymnastic Tuesday 7-14
Skill– HSPU’s
EMOM- 8:00min
5 HSPU’s (scaling will be made available)
WOD 5RFT
7 C2B
10 DL (185/115)
100m SB run
Cashout- 50 Bicep curls
Mobility Monday 7-13
mobility– hip
Strength
Front Squat (off rack)
5-5-3-3-1-1
WOD
2RFT
40 WB
30 sit-ups
20 KBS (62/35)
Cashout– 400m run for time
Functional Fun Friday 7-10
skill- pick one to work on (10min)
DU’s
HSPU’s
Muscle ups
Broad Jump for measure
WOD
“Deck of Doom”
