Thursday 5-14-20
Skill 10min EMOM 20sec. of work 1) T2B 2) Burpees WOD 14min AMRAP 12 DL (185/115) 7 HSPU’s / or 15 Strict pushups 200m run
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Skill 10min EMOM 20sec. of work 1) T2B 2) Burpees WOD 14min AMRAP 12 DL (185/115) 7 HSPU’s / or 15 Strict pushups 200m run
Skill 10min EMOM 20sec. of work 1) T2B 2) Burpees WOD 14min AMRAP 12 DL (185/115) 7 HSPU’s / or 15 Strict pushups 200m run
Warm-up Snatch group BB warm-up Strength Hang Squat Snatch 5-4-3-2-1 WOD “Karabell” Isabell + Karen 10 Rounds of… 3 Power Snatches (135/95) 15 WB (20/14) 21min time cap
Skill 10min EMOM (20sec.) Odd- ME Pull-ups Even- DU’s WOD 4RFT 20 DB shoulder press (50/35) 15 Box jumps (24/20)
Strength 3 Power Cleans (touch and go) 10min EMOM WOD 10min AMRAP 8 FS (135/95) 10 B.O.B. 20 KBS (62/35)
Strength 3 Power Cleans (touch and go) 10min EMOM WOD 10min AMRAP 8 FS (135/95) 10 B.O.B. 20 KBS (62/35)
Strength Snatch Complex 2 Hang Power + 2 Floating Squat + 1 Touch and go squat WOD 10 Clean and Jerks 5 Rounds of Cindy 100m run 10 Clean and Jerks 4 Rounds of Cindy 200m run 10 Clean and Jerks 3 Rounds of Cindy 400m run
Skill Strict HSPU’s 8-8-8-8-8 Scaled as needed WOD 5RFT 6 Hang Power Cleans 7 Push Jerks 15 Sit-ups Cashout- Tricep push downs
Skill Strict HSPU’s 8-8-8-8-8 Scaled as needed WOD 5RFT 6 Hang Power Cleans 7 Push Jerks 15 Sit-ups Cashout- Tricep push downs
Strength Back Squats 5-5-5-5-5 WOD 18-15-12-9-6 DB OH Walking lunges (50/35) C2B pull-ups RX+ Plus = 9-8-6-5-3 Bar MU’s
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