Monday 10-11-20
Strength Con
10min EMOM
Odd- 5 Power Snatches
Even- 10 Pull-ups
WOD
15-12-9-6-3
OHS (155/105)
1-2-3-4-5
Rope Climb
Strength Con
10min EMOM
Odd- 5 Power Snatches
Even- 10 Pull-ups
WOD
15-12-9-6-3
OHS (155/105)
1-2-3-4-5
Rope Climb
Strength
Squat cleans
3-3-3-3-3
WOD
7min AMRAP
3 Power Cleans (185/125)
6 Pullups (RX+ 5 bar MU)
Cashout– bicep curls
Strength
Push Jerks
3-3-3-3-3
WOD
2RFT
50 KBS
40 cal row
30 Strict Pushups
20 T2B
Benchmark WOD
“Nancy”
5RFT
400m run
15 OHS (95/65)
Cashout– back squat 5-5-3-3
Skill- Practice DU’s
Then, “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
12min Time Cap
WOD
For Time
5-7-9-7-5
DL (225/155)
Burpee box jump overs (24/20)
Cashout– 100 sit-ups
Strength Con.
7min EMOM
20 sec of work only
Power Clean + Jerk
Must keep hands on bar, goal- improve BB cycle. Measure = total reps (135/95)
WOD
15min AMRAP
16 BB Lunges (95/65)
5 Bear crawls (explained in class) RX+ HS walk
5 C2B
WOD
8-6-4-2-4-6-8
Squat Cleans
Burpee
WBSU’s x 2 (20/14)
Rest 5min
Then, FS
10min to Establish 1 RM
1-1-1-1-1….
8= 135/95
6= 165/105
4= 185/125
2= 205/145
Skill
Rope Climbs/ How to
Measure= 3 Rope Climbs for time
WOD
4RFT
25 Pullups
25 Pushups
400m run
Skill
Rope climb/ how to
Measure- 3 Rope climbs for time. Time is complete at top of 3rd ascend.
WOD
4RFT
25 Pullups
25 Pushups
400m run
Strength
Hang Squat Snatch
3-3-2-2-2…
20min
WOD
7min AMRAP
3 Hang Power Snatches (115/85)
10 WB (20/14)
Cashout- Stretch LE
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