Thursday 5-16-19
Strength
Snatch Complex
1 Hang Squat + 1 OHS
20min to work to AHAP
WOD
6min AMRAP
25 KBS (62/35)
10 HSPU’s
Rest 2min
6min AMRAP
12 Hang Power Snatches (95/65)
8 Burpees over Bar
Cashout– 60 Sit-ups for time
Strength
Snatch Complex
1 Hang Squat + 1 OHS
20min to work to AHAP
WOD
6min AMRAP
25 KBS (62/35)
10 HSPU’s
Rest 2min
6min AMRAP
12 Hang Power Snatches (95/65)
8 Burpees over Bar
Cashout– 60 Sit-ups for time
Skill
Pistols and Double Unders
Progressions
WOD
18min Time cap
40 OH Plate Lunges
1 Rope Climb
40 Power Cleans (135/95)
1 Rope Climb
40 DU’s
1 Rope Climb
40 T2B
1 Rope Climb
Cashout– 1 min of Bar MU’s
Strength
Push Press
3-3-3-3-3
WOD
50 DB Snatches (50/35)
50 Box Jump overs (24/20)
400m Run
40 DB Snatches
40 Box Jump overs (24/20)
200m Run
30 DB Snatches
30 Box Jump overs
100m Run
Strength
Squat Cleans
2-2-2-2-2
WOD
“Cindy” with vest
20min AMRAP
5 Pull-ups
10 Pushups
15 Air Squats
Strength
Establish 1 RM OHS
20min Time cap
WOD
“Karen”
For Time
150 WB (20/14)
Would like to Welcome Jessica to the box. Newest member as of Thursday!
Strength/ Skill
Alternating skill 10min EMOM
Odd- 20sec of T2B (ME Reps)
Even- 5 DL (275/185)
Measure- Total t2B
WOD
8 Min AMRAP
3 Hang Squat Cleans (185/115)
5 C2B
7 Burpees
Cashout– 400m sprint for Time
Bench
8-5-2-5-8
Measure total volume
WOD
15min AMRAP
30 Push Jerks (115/85)
40 Push ups
40 sit-ups
30 Hang Power Cleans (115/85)
Cashout
20 Ring Dips + 20 Lateral raises
Strength
FS
3-3-3-3-3
Work to a Heavy set
WOD
5RFT
20 Pullups
30 Air Squats
100m Plate Run (45/25)
20min Time cap
Cashout– DB hammer curls 3×10
Strength
Snatch Complex
1 Hang Power
1 Hang Squat
1 Floating Squat
1 touch and go squat
1 OHS
Complete 5-7 Heavy sets
WOD
1 min OHS (95/65)
1 minDU’s
1min of Box Jumps (30/24)
1 min Cal ROW
1 min rest
Cashout- 30 GHD back Ext and 30 GHD sit-ups
WOD
“Speed date gone bad”
7min of “Fran”
7min of “Grace”
7min of “Diane”
Fran= 21-15-9 (95/65)
Thrusters
Pullups
Grace= 30 Clean and Jerks for Time (135/95)
Diane= 21-15-9
DL (225/135)
HSPUS
Rest 1min between WODS to allow for plate change.
Measure= Total time and reps
If you don’t finish all three Benchmarks in allotted time, score will be 21:00m + Total Reps completed.
If all WODS are completed you will just have a time score + 210reps
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