WODS are posted on the CrossFit Four Peaks FB members group- click link
Friday 10-2-20
WOD
8-6-4-2-4-6-8
Squat Cleans
Burpee
WBSU’s x 2 (20/14)
Rest 5min
Then, FS
10min to Establish 1 RM
1-1-1-1-1….
8= 135/95
6= 165/105
4= 185/125
2= 205/145
Thursday 10-1-20
Skill
Rope Climbs/ How to
Measure= 3 Rope Climbs for time
WOD
4RFT
25 Pullups
25 Pushups
400m run
Thursday 10-1-20
Skill
Rope climb/ how to
Measure- 3 Rope climbs for time. Time is complete at top of 3rd ascend.
WOD
4RFT
25 Pullups
25 Pushups
400m run
Wednesday 9-30-20
Strength
Hang Squat Snatch
3-3-2-2-2…
20min
WOD
7min AMRAP
3 Hang Power Snatches (115/85)
10 WB (20/14)
Cashout- Stretch LE
Tuesday 9-29-20
Bench Press
3-3-3-3-3
WOD
20min AMRAP
Cal Row (30/25)
20 T2B
16 DB step ups (50/35)
40 DU’s
Monday 9-28-20
Strength
DL
3-3-3-3-3
Must be touch and go.
*complete 8 air squats and 5 strict pull-ups after each set
WOD
4 Rounds for time
200m run
8 clusters (135/95) RX+ (165/115)
Cluster= squat clean to a thruster
Friday 9-25-20
Warm-up
single base kickball (5:30am class for sure)
SKILL
Death by T2B
goal- 7-10min, start at an appropriate number
WOD
10 RFT
5 Bench (185/95)
10 Back Squat (135/75) – *Must clean from floor
20min time cap
Thursday 9-24-20
Strength
Snatch Balance + OHS
2 (1+5) , 2 (1+3), 2 (1+1), 1 (1+0)
WOD
ascending ladder by 2, starting at 2
10:00min AMRAP
-Power Snatch (115/75)
-Box Jumps (24/20)
-Ring Dips