WODS are posted on the CrossFit Four Peaks FB members group- click link
“Fran”tastic Tuesday 12-8
Group Warm up– Plank, Plank, Goose
Strength
Shoulder Press (strict press)
3-3-3-3-3
Go heavier than previous weeks 5’s
WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Fitness WOD available
Cash out– 1000m row for time
Motivational Monday 12-7
Warm-up
Group EMOM
30sec work/30sec rest
Strength
Cleans
3-3-2-2-1-1
Fitness
Front Squats
3-3-3-3-3
WOD
Performance
7:00min AMRAP
6 Hang Snatches (95/65)
10 WB (20/14)
Fitness
7:00 min AMRAP
15 KBS
10 Air Squats
Rest 2:00min
Cash out
Then, 2:00min AMRAP
ME 20m SB sprints (ball must touch ground every sprint)
Group Stretch
Functional Friday 12-4
Strength
Back Squat
5-5-5-5-5
WOD
5RFT
30 DU
20 Lunges
10 C2B
Fitness
4RFT
100 Singles
20 Walking Lunges
15 Jumping Pull-ups
Thankful Thursday 12-3
Skill
Headstands/ Handstands
WOD
13:00min AMRAP
Performance
200m Run
5 HSPU’s
6 Clean + Jerks (135/95)
Fitness
200m run
10 sec. Handstand hold
15 KBS
Weightlifting/ Yoga Wednesday 12-2
Warm-up
Burgener (Snatch) Warm-up
Strength
Snatch
3-3-3-3-3
Or
OHS
3-3-3-3-3
WOD
3RFT
21-Box Jumps/ Step ups
15-Ring Rows
9- DL (225/135)
Weightlifting
Front Squats
1-1-1-1-1
Cleans Pulls
2-2-2-2
Weightlifting/ Yoga Wednesday 12-2
Warm-up
Burgener (Snatch) Warm-up
Strength
Snatch
3-3-3-3-3
Or
OHS
3-3-3-3-3
WOD
3RFT
21-Box Jumps/ Step ups
15-Ring Rows
9- DL (225/135)
Weightlifting
Front Squats
1-1-1-1-1
Cleans Pulls
2-2-2-2
Terrific Tuesday 12-1
Strength/ Skill
Strict Press
5-5-5-5-5
WOD
Row 500m, then
10-9-8-7-6-5-4-3-2-1
WB
Burpees
Cashout– ME Dips 2 sets
Motivated Monday 11-30
Strength
DL
5-5-5-5-5
Increase weight every set
WOD
Performance
50 Front Squats (75/55)
100m MB run (20/14)
40 Sit-ups
100m MB Run
30 Pull-ups
100m MB Run
20 Power Cleans (135/95)
100m MB Run
10 T2B
100m MB Run
Fitness
50 air squats
100m run
40 sit-ups
100m run
30 box jump pull-ups
100m run
20 KBS
100m run
10 knees to waist
100m run
