WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday 5-26
Strength
Push Press
5-5-3-3-3-3
WOD 10:00min AMRAP
10 Back squats (135/95)
20 sit ups
30 DU’s
Cashout- 20 Ring Dips
Functional Friday 5-22
Strength
Clean and Jerk Complex
1 Power Clean + 1 Hang Clean + 1 Jerk
15min
WOD 8:00min AMRAP
12 pull-ups
15 Slam Balls
Rest 5:00min, then
1000m row for time
Thursday 5-21
Strength
Bench Press
3-3-3-3-3-3
WOD
45 Box Jumps (24/20)
35 Sit Ups
25 HRPU
15 Hang Power Cleans (135/95)
5 Burpees
200m Keg Run
Fitness
40 Step-ups
30 Sit ups
20 HRPU
10 Burpees
200m run
Weightlifting Wednesday 5-20
Strength
Snatch
3-3-3-2-2-2
(Working off percentages)
Beginner
OHS/ Front Squat
3-3-3-3-3
Weightlifting
Front Squat
3-3-3-3-3
Clean pulls
2-2-2-2
WOD
500m Row, then
3 rounds of…
18 WB (20/14)
12 DL (185/135)
Tuesday 5-19
Group Warm-up
skill
Gymnastic work
Pistol progressions/ handstand work
WOD
18-15-12-9-6
Pull-ups
KBS (62/35)
DU’s
Motivational Monday 5-18
Strength
EMOM 10:00min
3 S2OH- increase weight every 2min. Work to heaviest set for last 2 min.
WOD
Run 400m, then
Complete 30 Front Squats (135/95) and 30 Ring dips in any order.
Then, Run 400m to finish.
Cashout- ME- T2B 1 set until failure.
Friday 5-15
Strength
Back Squat
5-5-5-5-5-5
(Rope climb after each set/ broad jump measure)
WOD 8:00min AMRAP
7 clean and jerks (135/95)
100m MB Run (20/14)
Cashout– practice handstands
Thursday 5-14
Strength/ Skill
EMOM 7:00min
Pull-ups 20 secs work/ 40 sec recovery
WOD
3 Rounds
1 minute of DU’s
1 minute of WBSU’s
1 minute Box Jumps
1 minute HRPU’s
1 minute rest
