WODS are posted on the CrossFit Four Peaks FB members group- click link
WeightLifting Wednesday 6-21-16
Strength
Split Jerk/ push jerk
Find 1RM
WeightLifting
Power Snatch
2-2-2-2-2
Back Squat
12-12-12-12
WOD
Row 1000m then,
5 rounds of…
7 HSPU
8 Shuttle runs (20m)
Turnup Tuesday 6-21-16
Warm-up
Gymnastic drills/ circuit
Skill
Pull-ups
7:00min EMOM
20sec work/ 40sec rest
Measure= total reps completed
WOD
10:00 min AMRAP
10 DL (135/95)
8 Hang Power Cleans (135/95)
20 Russian ab twist w/ plate (25/15)
Cashout– 20 Pistols or Hollow body to pistol hold at bottom
Motivational Monday 6-20-16
Strength
Front Squat
5@ warm up
5@ 65%
5@ 75%
3@ 85%
1+ @ 95%
WOD
3 rounds of…
1 min S2OH (135/95)
1 min of KBS (62/35)
1 min of DU’s
1 min of Split Jumps
1 min of Burpees
1 min rest
Measure= total reps
Flex Friday 6-17-16
Strength
DL
5 @ warm up
3 @ 75%
3 @ 80%
3 @ 85%
3+ @ 90%
WOD
8 min AMRAP
5 Clusters (135/95)
6 T2B
100m run
Rest 2min
Then, 2min ME WB (20/14)
Cashout– practice HS/ HS walk
Thirsty Thursday 6-16-16
Warm-up
Agility ladder
Strength
Bench
ME reps in 4min (115/65)
WOD
For Time..
Row 700m
Then complete in any order…
50 Slam Balls
50 DU’s
50 Air Squats
50 push-ups
Weightlifting Wednesday 6-15-16
Strength
OHS
3-3-3-3-3
3-70%
3- 80%
3-85%
3-90%
WOD
3RFT
200m Run
6 Hang Squat Snatches (95/65)
8 Box Jump overs (24/20)
1 Rope Climb
WL
Snatch Pulls
2-2-2-2-2
Strict Snatch Grip Behind neck presses
3-3-2-2
Gymnasty Tuesday 6-14-16
Skill
Toes to Bar- Progressions/ drills
WOD
400m Run, then
10-9-8-7-6-5-4-3-2-1
Pull-ups
Power Cleans (135/95)
Then, 20 Burpees.
Motivational Monday 6-13-16
Strength
Push Jerk/ Split Jerk
5 x 2+1
WOD
15:00min AMRAP
3 Wall walks
16 Back Squats (135/95)
15 Sit-ups
Cashout– 100m waiters carry (62/35)
