WODS are posted on the CrossFit Four Peaks FB members group- click link
Weightlifting Wednesday 3-2-16
Strength
Back Squat
5-5-5-5-5
Heaviest set of 5, go 65% of that,
Do 10 reps as fast as possible.
WOD
7:00min AMRAP
5 Hang Snatch Squats (95/65)
8 T2B
Rest 2:00mi
Then complete in any order, for time
25 Box Jumps
25 Burpees
WL
Snatch Complex
Hang Snatch HP + floating Snatch + OHS
5 x (1+1+1)
Tall bent rows
5-5-5-5
Pull-ups (weighted)
5-5-5-5
Tanktop Tuesday 3-1-16
Strength
Bench
8-8-5-5-2-2
*measure is total volume following rep scheme
WOD
3 rounds of…
1 min of slam balls
1 min of S2OH (115/75)
1 min of sit-ups
1 min of DU’s
1 min of Ring Dips
1 min of rest
Mobility Monday 2-29-16
Strength
Front Squats
2-2-2-2-2
*go heavier than previous 3’s
WOD
Row 500m, then
5 rounds of
7 Squat Cleans (135/95)
10 DL (135/95)
200m run
Cashout– 25 False grip ring rows
Friday 2-26-16
Open workout 16.1
20 min AMRAP
25ft. OH walking lunges
8 Bar facing burpees
25ft. OH Walking lunges
8 C2B pull-ups
Thankful Thursday/ Open 16.1 Announcement
Skill/ measure
ME Broad Jump/ 1000m row for time
WOD
3RFT
400m run
25 KBS (62/35)
15 HRPU’s
Rest 1:00 min
Weightlifting Wednesday 2-24-16
Strength
OHS
2-2-2-2-2
WOD
10:00min AMRAP
8 Thrusters (95/65)
20 DU’s
15 Sit-ups
Weightlifting
Clean Complex
Power Clean + Hang Squat Clean + Thruster
5-7 sets
Bent Rows
5-5-5-5
TankTop Tuesday 2-23-16
Strength
DL
5-5-3-3-1-1
WOD
10-9-8-7-6-5-4-3-2-1
Burpee box jumps
Chest to bar Pull-ups
Cashout-ME sit-ups 1min
Motivational Monday 2-22-16
Warm Up
Jump Rope Drills
Strength
Push Jerk
5-3-1-1-1…
20min time cap
WOD
5RFT
6 Sprints (20m)
18 WB (20/14)
9 Power Snatches (95/65)
Cashout– 30 OH Tricep Extensions
