WODS are posted on the CrossFit Four Peaks FB members group- click link
Freaky Friday 9-23-16
Strength
Snatch (squat snatch)
3-2-1-1-1…
Finish AHAP
20min time cap
WOD
Row 500m, then
15-12-9
OHS (115/75)
Burpees over bar
Then, 30 WB (20/14)
Cashout– Work Ring MU’s
Endurance Thursday 9-21-16
No Skill
WOD
30 min AMRAP
Run 400m
20 Russian KBS (54/25)
10m Bear crawl slam ball travel
15 WB (20/14)
Cashout– Group stretch
We are preparing for upcoming 5K runs.
Weightlifting Wednesday 9-21-16
Strength
DL
Establish 1RM
20min
WOD
3 Rounds of…
8 Hang Squat Cleans (135/95)
12 Pull-ups
40 DU’s
Cashout– 3 Bar MU’s
Gymnastic Tuesday 9-20-16
Strength/ Skill
10:00min
EMOM
Even- 2 rope climbs
ODD- 2 wall walks
WOD
6:00min AMRAP
6 Power snatches (95/65)
8 Air Squats
Rest 2min
75 push-ups for time
I’M Motivated Monday! 9-19-16
Strength
Back Squat
3-3-3-3-3…
20 min time cap
*goal- heavier than previous 5’s.
WOD
3-6-9-12-9-6-3
DL (225/135)
Box Jumps (24/20)
Burpees
T2B
20min time cap
*Scale movements as needed
Cashout– LE stretches
Functional Friday 9-16-16
Strength
Bench
3-3-3-3-3…
WOD
For time…Complete in order 23:00min Time cap
50 KBS (62/35)
40 Push-ups (strict)
30 Front Squats (95/65)
20 Hang Power Snatches (95/65)
10 Ring Dips
400m Run
TeamWork Thursday 9-15-16
Gymnastic Skill
Ball-up +
Kipping T2B Drills
Partner WOD
20 min AMRAP
Alternate rounds of…
Sprint 100m w/ 10 SB (20/10)
10 T2B (20 Knees to waist)
8 Burpees
Cashout– group stretch
Weightlifting Wednesday 9-14-16
Strength
Snatch
2-2-2-2-2
WOD
11:00min
6 Push Jerk (155/95)
12 WB (20/14)
20 DU’s
Cashout– ME Back Squat reps 185/115
WL
Clean Complex
Hang Squat Clean + Floating Power
5(1+1)
Push Jerk + Split Jerk
5(2+1)
