WODS are posted on the CrossFit Four Peaks FB members group- click link
Functional Fun Friday 6-5
warm up
Agility ladder
WOD- Partner
1500 Row/ DL hold (185/95)
30 hang cleans (135/95)/ plank
40 partner slam ball burpees
50 Pull-ups/ wall sit
60 WB/ sit ups
50 HRPUs/ Jump rope
40 KBS/ burpees
30 DL (135/95) handstand hold
200m keg run
Thankful Thursday 6-4
Strength
5-5-5-5-5
Goal work up to 85% of 1RM
WOD
10:00min AMRAP
Complete 50 DU’s/ or 150 singles then,
7 S2OH (135/95)
9 Box Jumps (24/20)
Cashout– Max Hanstand hold. Attempt as many as wanted.
Weightlifting Wednesday June 3rd
Strength
Cleans
3-3-3-3-3
Weightlifting
2 Push Press/ 1 Jerk
5 sets
Snatch Grip DL
3-3-3-3-3
WOD
5RFT
10 Pull-ups
10 Tuck Jumps
15 WBSU
Tuesday June 2nd
Group Warm up/ Sprint work
Skill
Snatch progressions
WOD
“Nancy”
5 RFT
400m run
15 OHS (95/65)
Motivational Monday June 1st
Strength
Back Squat
12-12-12-12-12
WOD
7 RFT
10 SDHP (95/65)
2 Wall Walks
Cashout- max T2B 1 min
Friday 5-29
Strength
OHS
2-2-2-2-2…
WOD
Ascending ladder by 3, complete 15reps (5 rounds)
C2B
Box Jumps (30/24)
Then, 400m run + 1 rope climb
Thursday 5-28
strength
Hang Power Snatch
2-2-2-2-2
WOD
Row 300m, then
18-15-12-9-6-3
Power Snatch (75/55)
5 Burpees between each set
Cash out- 30 Russian ab twist slam ball
Weightlifting Wednesday 5-27
Cleans
5@ 55%
5@ 65%
5@ 75%
5+ @85%
WOD 4RFT
8 T2B
10 DL (185/115)
200m run
Weightlifting
Snatch Balance+OHS
1-1-1-1-1
Pull-ups (weighted)
3-3-3-3-3
