WODS are posted on the CrossFit Four Peaks FB members group- click link
Tactical Tuesday 2-21-17
SKill
Weighted Pull-ups
5-5-5-5-5
/RIng Muscle ups
Drills
WOD
3RFT
14 T2B
100m run
20 KB rows (54/25)
100m run
20 KB Snatches (54/25)
100m run
Cashout– Rear Delt flys/ Bar MU’s
(CF4P Tactical Angel’s)
President’s Day Monday 2-20-17
Warm-up
5min Group Dynamic + 10 strict pull-ups
TaBata (3 Rounds)
1) Kips on Rings
2) MBC
3) Hollow Body Rock
4) Hinge Rows
Strength
Back Squat
3-3-3-3-3…
Goal- Heavier than previous weeks 5’s.
WOD
9min AMRAP
Min 0-2 -ME WB (20/14)
Min 2-9- AMRAP of
9 Thrusters (95/65)
6 Burpees over Bar
Measure= total reps (WB + Thrusters and Burpee reps)
Cashout– group static stretch
Final Friday (before the Open) 2-17-17
Strength
Push Jerk
3-3-3-3-3
WOD
Complete For Time in order
12 Clean and Jerks (135/85) (95/65)
9 Clean and Jerks (165/95) (115/75)
6 Clean and Jerks (185/105) (135/85)
3 Clean and Jerks at (205/115) (155/95)
100 DU’s (400 singles)
20 HSPU’s (10 Wall climbs)
30 OHS (95/65)
40 Push-ups
Cashout– 30 DB Snatches
Thankful Thursday 2-16-17
SKill
Ring MU progressions
1) False grip RR
2) on toes- MU
3) kip on rings
4) hips to rings
5) jumping ring MU
WOD
“Helen” + DL’s
3RFT
400m Run
21 KBS (54/35)
12 Pull-ups
6 DL (275/185)
Cashout– ME MU’s in 1 min
Weightlifting Wednesday 2-15-17
Warm-up
Group BB
Strength
OHS
3-3-3-3-3
WOD
4 RFT
10 Power Snatch (95/65)
20 WB (20/14)
Cashout– 500m row for Time
Motivational Monday 2-13-17
Warm-up
Tabata- 3x 4 movements
Strength
DL
5-5-5-5-5
WOD
12:00min
Ascending Ladder by 3 starting at 3, DU’s stay constant (30 reps). Measure = total reps, 10 DU’ equals 1 rep.
Clusters (135/85)
Pull-ups
30 DU’s
Cashout
30 DB Snatches (50/35)
Bicep curls/ lateral raises
Banded Lat stretch off rig/ LE stretch
Functional Friday 2-10-16
Strength
Back Squat
5-5-5-5-5
Last 3 sets at 70-80% of 1 RM
WOD
3 Rounds of…
1 min Power Snatches (95/65)
1 min WBSU’s (20/14)
1 min Ring Dips
1 min Cal row
1 min Rest
Measure= Total reps
Cashout– 1min ME HSPU’s
