Wednesday 12-5-18
Strength
10:00min EMOM
1 Squat Snatch
75-80% the whole time
WOD
7min AMRAP
8 OHS (115/85)
5 T2B
Cashout– 3 Rope Climbs
Tuesday 12-4-18
Skill
Weighted Pullups or Strict
5-5-5
Then, 7min EMOM
20 sec of work, 40 sec of rest
Score ME pullups
WOD
10 RFT
3 DL (275/185)
5 Burpees Box Jump
100m Run
Monday 12-3-18
Strength
Clean Complex
Hang Power + Floating Squat + FS + Jerk + Split Jerk
Complete 5-8 sets- work to a Heavy set
WOD
2RFT
2min of WB (20/14)
2min of sit ups
2min of DU’s (DU’s only)
2min of Pushups
2min rest
Total Reps= score
Thirsty Thursday 11-29-18
Strength
Touch and Go Power Cleans
3-3-3-3-3
Work to a Heavy 3.
Partner WOD
16min AMRAP
Alternating Movements of…
Cal Row (15/12)
10 Hang Power Cleans (135/95)
8 T2B
Measure = Total Rounds completes
Wednesday 11-28-18
Strength
Bench Press
10-8-6-4-2
Heavy AP each set
WOD
100 Thrusters for Time (95/65)
*scale weight as needed
3 Burpees Bar Jump overs (2 foot take off) EMOM until completed.
Tuesday 11-27-18
Skill
T2B / Core Work
WOD
5x -4min AMRAP
4mins to complete
12 C2B Pull-ups
Run 200m
20 DL (185/125)
Then ME of KBS (53/35)
*1 Rope must be done after every 25 KBS
Then rest 1min
Measure= Total KBS
https://www.crossfitfourpeaks.com/wp-content/uploads/2018/11/img_3455.movMonday 11-26-18
Dynamic/ Barbell Warm up
Strength
OHS
5-5-3-3-3
WOD
For TIME
Run 400m, then
3 Rounds
15 Push Jerk (115/85)
25 Air Squats
10 Burpees
Black Friday 11-24-18
Strength Con
8min EMOM
25sec of Work per min
ME Thrusters (95/65)
Measure= Total Reps
WOD
6min AMRAP
5 Power Snatches (95/65)
7 Pull-ups
20 DU’s
Rest 1 min
Repeat 6min AMRAP
Start where u left off,
Measure Rounds plus reps
Wednesday 11-21-18
“Filthy Fifty”
• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20 pound ball
• 50 Burpees
• 50 Double unders
Tuesday 11-20-18
Strength
Back Squat
20-10-5-10-20
WOD
For Time
3 Rounds of…
8 OHS (115/85)
200m Run
Rest 1 min
Then, 3 round of…
20 Push-ups
20 Sit-ups
