Friday 8-17-18
Strength
Touch and Go
Power Cleans
10-8-6-4-2
WOD
Run 200m
10 clean and Jerks (185/115)
Run 200m
8 Clean and Jerks (185/115)
Run 200m
6 Clean and Jerks (185/115)
Run 200m
4 Clean and Jerks (185/115)
Strength
Touch and Go
Power Cleans
10-8-6-4-2
WOD
Run 200m
10 clean and Jerks (185/115)
Run 200m
8 Clean and Jerks (185/115)
Run 200m
6 Clean and Jerks (185/115)
Run 200m
4 Clean and Jerks (185/115)
Skill
HSPU’s
Progressions
Partner WOD
Complete 8 RFT
Alternate movements with partner
8 DL- (225/155)
7 Burpee Box Jumps
15 WBSU’s (20/14)
*Must Complete 20 DU’s per round/ per team
22min Time cap
Strength
Front Squats
5-5-5-5-5
Complete 5 heavy sets >75%
WOD
For Time
30 Cal Row
40 Russian KBS (53/35)
50 WB (20/14)
40 Hang Power Snatches (95/65)
30 OHS (95/65)
Warm up
Tabata
1) Rope Hang high Knees
2) hollow body rocks
3) kip off rig
4) hand stand hold/ shoulder taps
Skill
Review of T2B
T2B
7:00min EMOM
15 sec ME T2B/ 45 sec rest
Measure = reps
WOD
4RFT
400m Run
1 Rope Climb
12 Pull-ups
Scaled movements available
Cashout- 3×10 BB Bicep Curls
Strength
10:00min EMOM
Clean Complex
Power + Floating (below knee) Squat Clean + Hang Power Clean
Increase weight every 2min, work to heaviest load possible
WOD
6min AMRAP of
6 DL (155/105)
7 Push Jerks (155/105)
8 Burpees
9 Air Squats
Rest 2min– Must Complete 100m Run
6min AMRAP – start where you left off
6 DL (155/105)
7 Push Jerks (155/105)
8 Burpees
9 Air Squats
Measure= Rounds + Reps
WOD
“Jackie”
1000m row
45 Thrusters (45/35)
30 Pull-ups
Strength
Weight Pull-ups
5-5-5-5-5
Weighted or Strict or Partner assisted negatives
WOD
12min AMRAP
30 DU’s
3 Bar MU’s
100m BB Walk (Barbell on your back and walk) (135/95)
Scale- Bar MU’s to Pull-ups/ C2B
Cashout– 5min ME Back Squat (185/115)
Strength
Push Press
5-5-5-5-5
WOD
Complete in any order
50 WB (20/14)
50 Burpees
50 Bench Press (155/95)
50 Box Jumps (24/20)
Cashout– 20 Over Head Tricep Ext.
Strength
Snatch
3-2-2-1-1-1…
25min work to a Heavy 1
WOD
6:00min AMRAP
3 Squat Cleans (185/125)
6 T2B
Cashout- 3min group plank
CF4P Benchmark WOD
For Time
500m Row
20 Pull-ups
20 DL (225/135)
20 Sit-ups
20 WB (20/14)
20 KBS (62/45)
20 Burpees
400m Run
Cashout– optional
12-9-6
Thrusters
Pull-ups
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