WODS are posted on the CrossFit Four Peaks FB members group- click link
Friday May 1st 2020
Strength
Snatch
10min EMOM
1 snatch
Add weight every 2min
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Scale movements as needed.
No Barbell- work on technique with broom stick/ pvc pipe.
Friday May 1st 2020
Strength
Snatch
10min EMOM
1 snatch
Add weight every 2min
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Scale movements as needed.
No Barbell- work on technique with broom stick/ pvc pipe.
Thursday 4-30-20
DL
5-5-5-5-5
Must be touch a go/ work up to a heavy set
WOD
12min AMRAP
10 Clean and Jerk (115/85)
1 Rope Climb
10 Burpees
Thursday 4-30-20
DL
5-5-5-5-5
Must be touch a go/ work up to a heavy set
WOD
12min AMRAP
10 Clean and Jerk (115/85)
1 Rope Climb
10 Burpees
Thursday 4-30-20
DL
5-5-5-5-5
Must be touch a go/ work up to a heavy set
WOD
12min AMRAP
10 Clean and Jerk (115/85)
1 Rope Climb
10 Burpees
Wednesday 4-29-20
Strength
Front Squats
5-5-5-5-5
3sets at least 75-80%
WOD
2RFT
50 WB
50 Sit-ups
50 KBS (62/35)
50 Pushups
Rest 2min/ or run 200m
Tuesday 4-28-20
skill
Warm-up for WOD
WOD
For Time
7 Power Cleans (135/95)
10 Pull-ups
7 Power cleans (135/95)
10 T2B
Rest 1min
5 PC (185/115)
12 Pull-ups
5 PC (185/115)
12 T2B
Rest 1min
3 PC (205/135)
15 Pullups
3 PC (205/135)
15 T2B
Cashout- Bicep Curls
Monday 4-27-20
Strength
Strict Press
8-8-8-8
WOD
5RFT
10 Thrusters (115/85)
40 DU’s
Cashout- 50 sit-ups
