Friday 8-31-18
Strength
10:00min EMOM
3 Touch and Go Power Snatches
Increase weight every 2min
WOD
1-2-3-4-5-6-7-8-9-10
DL (275/185)
Box Jumps (24/20)
DU’s (3x)
20min Time cap
Strength
10:00min EMOM
3 Touch and Go Power Snatches
Increase weight every 2min
WOD
1-2-3-4-5-6-7-8-9-10
DL (275/185)
Box Jumps (24/20)
DU’s (3x)
20min Time cap
Strength
Weighted pull-ups
5-3-2-2-2
WOD
20min AMRAP
Run 200m
20 Burpees
20 Pull-ups
20 Air Squats
Strength
“CrossFit Total 2”
Sum of 3 Lifts.
1) Squat Clean
2) OverHead Squat
3) Bench Press
You will have the whole class to complete all 3 movements and establish 1RM of each movement. CrossFit Total 2= sum of all lifts
Warm-up
Handstand/ run/ shoulder
Strength
Push Press
5-3-1-1-1…
Work to a Heavy 1.
WOD
Run 400m
Then complete in any order
30 HSPU’s
100 KBS (53/35)
8 Rope Climbs
Then, Run 400m
Warm-up
Hip Mobility/ Hip warm up
Strength
Front Squat
3-3-3-3-3
WOD
8RFT
10 WB (20/14)
5 T2B
3 Power Cleans (165/105)
*goal- do all movements unbroken. Try to Rest in transition.
18min Time cap
Cashout– ME Bar MU’s in 1min
Strength
DL
5-5-3-3-3…
Establish Heavy 3
WOD
9:00min AMRAP
4 Bear Complex (135/95)
8 Burpees over Bar
Bear Complex= Squat Clean, S2OH, back Squat, S2OH.
Cashout– ME T2B in 1min
Skill
Review DU’s and Pull-up warm up
Partner WOD
Complete in order, must complete each round in any order before you can move on to next round.
1) 1000m Row
50 Pull-ups
200 DU’s
2) 800m Row
40 Pull-ups
160 DU’s
3) 600m Row
30 Pull-ups
120 DU’s
4) 400m Row
20 Pull-ups
80 DU’s
5) 200m Row
10 Pull-ups
40 DU’s
Strength
10:00min EMOM
1 Squat Snatch + 2 OHS
75% of 1 RM snatch, stay same weight all 10 sets. Goal- be challenging, be efficient and fast.
Scale– 3 Power Snatches / or 3 Hang Power Snatches
WOD
3RFT
20 Hang Power Cleans (115/75)
20 Front Squats (115/75)
100m plated run (45/25)
Strength
Push Press
3-3-3-3-3
WOD
9min AMRAP
Ascending Ladder by 1, starting at 3.
DeadLift (255/165)
Box Jumps (30/24)
C2B pull-ups
Scale movements as needed/ weight as needed. Weight should get Challenging as wod goes on.
Strength
Back Squat
15-15-15-15
Work to Heaviest set of 15…
22min Time cap
WOD
3 Rounds of….
1 minute of plate to Over Head (45/25) RX+ Thrusters (95/65)
1 minute of Sit-ups
1 minute of Push-ups
1 minute of DU’s
Rest 1min
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