WODS are posted on the CrossFit Four Peaks FB members group- click link
Yoga/ Weightlifting Wednesday 1-20
Strength
Hang Squat Snatch
2-2-2-2-2…
WOD
3RFT
Run 400m
12 OHS (115/65)
20 sit-ups
Cash out– practice HS holds or rope climbs
Technique Tuesday 1-19
Skill
DU’s
8:00min EMOM
30sec work/ 30 sec rest
WOD
10-9-8-7-6-5-4-3-2-1
DL (225/135)
C2B
Cash out- 30 Bicep curls
MLK Day 1-18
Group barbell Warmup
Strength
10:00min EMOM
3 Squat Cleans @ 70-75% 1RM
WOD
4:30 min AMRAP
Ascending ladder by 1 starting at 3.
S2oH (135/95)
Box Jumps (24/20)
Rest 1min
Repeat 4:30min AMRAP
Continue where you left off.
Measure= total reps completed.
Cash out= row 43 calories for time.
Fun-ctional Friday 1-15
Warm-up
One base /2 out kickball!
Strength
Bench Press
5-5-5-5-5
Partner WOD
Row 1000m/ plank
50 Pull-ups/ jump rope
50 KBS (62/35)/ sit-ups
30 “Grace” clean and jerks (135/95)
Partner 200m run- with bar “grace” completed at- bar cannot touch ground.
Throwback Thursday 1-14
Strength
OHS
3-3-3-3-3…
Get your heaviest 3’s
WOD
21-15-9
Hang Power Cleans (115/75)
Burpee box jumps
Cashout- 12 TGU’s
Weightlifting Wednesday/ Yoga 1-13
Strength
Push Press
3-3-3-3-3…
*Go heavier than previous 5’s
WOD
(Revisit from 11-9)
5RFT
200m run
20 WB
10 DL (225/135)
WeightLifting
Snatch Grip DL
3-3-3-3
Clean Complex
Power clean + hang clean + 1 FS
5 sets
Dips
8-8-8-8
Technique Tuesday 1-12
Skill
T2B progressions
7 min EMOM
20 Seconds of ME T2B/ 40 sec. Rest
WOD
3 Rounds of…
1 min of slam balls
1 min of pull-ups
1 min of WBSU’s
1 min of Hang Power Snatches (95/65)
1 min rest
Motivational Monday/ Paleo day 1/ 1-11
Strength
Front Squats
3-3-3-3-3
Increase weight every time
AHAP
WOD
21-18-15-12-9-6
Thrusters (95/65)
25-25-25-25-25-25
DU’s
20min time cap
Cashout– 3 open space Handstand hold attempts or 5cart wheels.
