Monday 10-1-18
Strength
Thrusters
8-6-4-2-1
Increase weight every set, work to a Heavy Thruster off the rack.
WOD
Repeat from June 4th, check sugar WOD for previous time
10-9-8-7-6-5-4-3-2-1
FS (135/95)
C2B Pull-ups
Strength
Thrusters
8-6-4-2-1
Increase weight every set, work to a Heavy Thruster off the rack.
WOD
Repeat from June 4th, check sugar WOD for previous time
10-9-8-7-6-5-4-3-2-1
FS (135/95)
C2B Pull-ups
Skill
Bench Press
10-5-2-2-5-10
For Volume
WOD
“DT”
5RFT
12 DL
9 Hang Power Cleans
6 Push Jerks
(155/105)
Skill
Back Squat
3-3-3-3-3
WOD
400m Run, then
6 Rounds of….
10 T2B
10 Burpees
Strength
Push Jerks
3-3-3-3-3
WOD
11min AMRAP
Run 100m run
3 Squat Cleans (185/115)
1 Rope Climb
Tabata Warm-Up
Skill
Deadlift
3-3-3-3-3
WOD
“Jackie”
For time
1000m Row
50 Thrusters (45/35)
30 Pull-ups
Warm-up
Barbell warm-up
Strength
Squat Snatch
3-3-3-3-3
WOD
2RFT
21 OHS (95/65)
100 DU’s
50 Sit-ups
18:00min Time cap
Strength
10:00min EMOM
2 Squat Cleans @ 70+%
Same weight throughout
WOD
6min AMRAP
5 Power Cleans (165/115)
8 Wall Balls
3min rest
400m sprint for time
Strength
Bench Press
8-8-8-8-8
WOD
12:00min to complete in any order
75 OH Plate reverse Lunges (45/25)
50 Pull-ups (RX+ 100 Pull-ups)
50 Burpees on Plate
Cashout– Lateral raises/ Dips
Strength
DL
5-5-5-5-5
Work to a Heavy 5
Partner WOD-alternate movements
Complete 8 rounds
Cal Row (15/12)
5 Power Snatches + 7 OHS (95/65)
30 DU’s
Cashout– 2×10 reverse hyper extensions
Skill
Pull-ups
Hollow body, kips, butterfly, etc. drills to improve…
WOD
6RFT
10 T2B
16 Box Jump overs (24/20)
100m plate run
20min Time cap
Cashout– 2min Side Planks
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