WODS are posted on the CrossFit Four Peaks FB members group- click link

https://www.facebook.com/groups/1636367856635999

Thursday 8-20-20

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

Wednesday 8-19-20

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

 

Tuesday 8-18-20

warm- up

gymnastic warm-up

Skill

practice transition from Pullups to T2B

– Kipping and butterfly

and

Dead Lift

8-8-5-5-3-3

WOD

13min AMRAP

6 Pull-ups

7 T2B

35 DU’s

10 GHD sit-ups

 

 

 

 

 

 

Monday 8-17-20

Strength

Back Squat

5-5-5-5-5

WOD

3RFT

18 DB front rack lunges (50/35)

10 Hang Power Cleans (135/95)

10 push jerks

then, 30 Burpees

 

Monday 6-29-20

Strength

Back Squat

10-10-10-10

WOD

10-9-8-7-6-5-4-3-2-1

Power Snatches (115/75)

T2B

13min time cap

 

 

 

 

Friday 6-26-20

Warm -up

BB group clean warm up

no skill- warm up to weight for WOD

 

 


WOD

8 RFT

5 Power Cleans (205/125)

12 pull-ups

8 Burpees

Rest 1 min after every round

 

 

 

Thursday 6-25-20

Conditioning

Row 5oom x 4

Rest in between sets/ measure is your slowest time (not fastest)

WOD

Complete in any order- For Time

120 WB (20/14)

100 Push-ups

120 DU’s

Wednesday 6-24-20

Strength

Push Jerks

5-5-5-5-5

WOD

15-13-11-9-7

DL (225/145)

HSPU’s (scale reps as needed)

goal= 7-12min