Power Thursday 5-17-18
Skill
10:00min EMOM
3 Hang Power Snatches
-add weight every 3min, last min go heaviest 3 Reps w/out failure
WOD
7 Rounds For Time
7 Power Cleans (135/95)
5 HSPU’s
Skill
10:00min EMOM
3 Hang Power Snatches
-add weight every 3min, last min go heaviest 3 Reps w/out failure
WOD
7 Rounds For Time
7 Power Cleans (135/95)
5 HSPU’s
Skill
Pull-ups/ T2B
Establish unbroken Pull-ups (Strict, Kip, or butterfly)
Establish unbroken T2B
WOD
25min AMRAP
Run 400m
20 Pull-ups
20 DL (225/155)
20 Burpees
20 T2B
Row 200m
Rest 1min
* goal, finish 2 Rounds
Strength
Push Press
5-5-5-5-5
WOD
“Karen”
150 WB For Time
Cashout– quad stretches
Strength
Squat Cleans
3-3-3-3-3
Work up to a heavy 3RM
25min Time cap
WOD
10 min AMRAP
14 DB Snatch (50/35)
30 DU’s
Strength
Weight Pull-ups
5-5-5-5-5
Scale- Strict Pull-ups, partner assisted Pull-ups, or Jumping Negative.
Partner WOD
Alternates movements with partner
Complete 8 rounds
Cal Row (12/8)
6 T2B
15 WB (20/14)
15min Time cap
WOD
30min AMRAP
6 Rounds of 5min AMRAP
(4min work, followed by 1 min rest)
10 DL (225/155)
100m Run
8 HSPU’s
ME- KBS (53/35) with remainder time with 4min work time
-Every round will have 1min rest.
Score will be total KBS after all rounds.
*scale work to be able to get to KBS every round. If unable to get to KBS, workload is to much. Scale load before scaling rep scheme.
*Scale HSPU, to 2-4 Wall Walks, or 8 HRPU’s
Warm up
Tabata
1) KBS
2) HS hold
3) Kips
4) Burpees
BB group warm up
1) down up
2) low hang + Down Up
3) low hang HP
4) Muscle Snatch
5) OHS
6) Snatch Balance
7) Power Snatch + Snatch Balance
Strength
Squat Snatch
5-5-5-5-5
WOD
“1/2 Murph”
Run 800m
Then, Complete in any order…
50 Pull-ups
100 Push-ups
150 Air Squats
Then, Run 800m
*scale pull-ups to jumping negatives or Ring Rows
*35 min time cap
Warmup– dynamic/ squat prep
Strength
Back Squat
10-10-10-10
First set should be at 50-55%. Make 5-20# increases every set. 2-3min rest between sets
WOD
10:00min AMRAP
5 S2OH (155/105)
7 Burpee box Jumps (24/20)
20 DU’s
Cashout– 20 Ring Dips
Strength
Power Snatch
3-3-2-2-1-1
WOD
For Time
15-12-9
Thrusters (95/65)
T2B
DL (185/135)
CrossFit Four Peaks is a CrossFit affiliate located in Fountain Hills, Arizona. We want to show you how to move functionally, provide the right structure to accomplish your goals and push you to be your fittest. Not sure what CrossFit is? Want to give CrossFit a try? Stop in and workout with us – you’ll love it!
16939 E. Colony Dr. #7
Fountain Hills, AZ 85268
Phone: 480.580.2528