WODS are posted on the CrossFit Four Peaks FB members group- click link
Weightlifting Wednesday 4-22
Strength
Back Squat
3-3-2-2-1-1-1
WOD 5RFT
7 DL (225/135)
12 Box Jumps (24/20)
5 Burpees
Weightlifting
Cleans
2-2-2-2-2 (touch and go)
Deadlift
3-3-3-3-3 (touch and go)
Tuesday April 21st
Strength
EMOM 10:00min
3 Push Press + 3 Push Jerks
Add weight every 2:00min
WOD 15min AMRAP
200m run
15 Hang Power Cleans (135/95)
10 Bar Push-ups (chest must touch bar)
Cashout– ME Ring Dips 3 sets
Motivational Monday April 20th
Group warm-up
Strength
OHS
5-5-5-5-5
WOD
20 OH Walking Lunges (45/25)
10 C2B
20 OH walking lunges
15 Pull-ups
20 OH Walking Lunges
20 T2B
20 OH Walking Lunges
25 Ring Rows
Then, 400m sprint.
Cashout– complete 50 sit-ups for time.
Friday April 17th
Strength
Clean- off low blocks
2-2-2-2-2
Partner WOD
25 Burpee Box Jumps
3 Partner DL (405/225)
30 T2B / wall sit
3 Partner DL (405/225)
35 cal row/ plank
3 Partner DL (405/225)
40 Ring Dips/ sit-ups
3 Partner DL (405/225)
45 KBS/ hollow rock hold (62/35)
3 Partner DL (405/225)
Thursday April 16th
Strength
Bench
5-5-5-5-5
Each set wil be followed by ME Pull-ups.
WOD 10 RFT
15 WB
20 DU’s
Cashout- ME T2B 1min
Weightlifting Wednesday 4-15
Skill
5min practice DU’s
5 min Hanstand work
WOD
9:00min AMRAP
9 DL (95/65)
7 Hang Power Snatches (95/65)
5 Burpees over the Bar
Weightlifting
2 Snatch Pull/ 1 Hang Snatch/ 1 OHS
5-6 sets
1 Power clean/ 1 Jerk
5-6 sets
Ring Dips
4 sets- failure
Did you know when Chris takes pics, he takes his shoes off? Fun fact of the day!
Tuesday April 14th
Strength
Back Squat
4-4-4-4-4-4
WOD
18-15-12-9
Box Jumps
Pull-ups
Then row 500m
Cashout- 30 Turkish get-ups
Motivational Monday April 12th
Strength
Push Press 5-5-5
Push Jerk 2-2-2
WOD
3rounds of…
7 Cleans (155/95) *Full Squat clean
3 Wall Climbs
15 Sit-ups
100m MB Run
Rest 1 Min
Fitness
3 Rounds…
10 KBS
10 HRPU
15 Sit-ups
100m run
