WODS are posted on the CrossFit Four Peaks FB members group- click link
Friday 5-29-20
Warm-up
Coach led BB snatch warm up
Skill
Weighted Pull-ups
3-3-3-3-3
WOD
15-12-9-6-3
Power Snatches (135/95)
Burpees over bar
Bar MU’s (C2B pull-ups)
Then, 400m run to finish.
Thursday 5-28-20
Strength 1
Front Squat
5-5-3-3-3-3
5 @ 65-70% 3’s @ 75-80%
Strength 2
Bench Press
10-8-6-4-2-1
Measure= volume
No WOD
Thursday 5-28-20
Strength 1
Front Squat
5-5-3-3-3-3
5 @ 65-70% 3’s @ 75-80%
Strength 2
Bench Press
10-8-6-4-2-1
Measure= volume
No WOD
Thursday 5-28-20
Strength 1
Front Squat
5-5-3-3-3-3
5 @ 65-70% 3’s @ 75-80%
Strength 2
Bench Press
10-8-6-4-2-1
Measure= volume
No WOD
Wednesday 5-27-20
Skill
DU’s Practice
No measure/ work on being unbroken- goal 50 unbroken. Work on technique.
WOD
5 Rounds of…
3:00min WORk / 1 min rest
20 Single arm KB alternating reverse lunges. (53/35)
20 Sit-ups
100m Plate Carry (45/25)
Then ME DU’s
Rest 1min
Score is DU’s
Tuesday 5-26-20
Skill
Ring work
-kips off rings
-toes to rings
-skin the cat
WOD
Light Double “DT”
10 RFT
12 DL
9 HPC
6 Push Jerks
(115/75)
Tuesday 5-26-20
Skill
Ring work
-kips off rings
-toes to rings
-skin the cat
WOD
Light Double “DT”
10 RFT
12 DL
9 HPC
6 Push Jerks
(115/75)
Tuesday 5-26-20
Skill
Ring work
-kips off rings
-toes to rings
-skin the cat
WOD
Light Double “DT”
10 RFT
12 DL
9 HPC
6 Push Jerks
(115/75)