WODS are posted on the CrossFit Four Peaks FB members group- click link
Weightlifting Wed. Feb. 18th
Strength
Hang clean
3-3-3-3-3
Weightlifting
Split Jerk
3-3-3-3
Clean high pull
3-3-3-3
Bent row
5-5-5-5
WOD
Row 500m
40 air squats
30 push press
20 DL
10 back ext.
400m run
Tuesday Feb. 17th
Strength
Pull-ups
EMOM 10:00min
(ME For 15sec, rest for 45sec) if you release from rig there will be 2 burpee penalty after 10:00min. Bands allowed.
WOD 14min AMRAP
40 DU’s
15 Ring Rows
18 WBSU’s (20/14)
Cashout
Work on False grip (kip, row or hold- highest progression possible)
President’s Day Feb. 16th
Class times for 2-16-15
5:30am
6:30am
5:30pm
Strength
Front Squat
8-8-8-8-8
WOD- 3 rounds of…
20 WB (20/14)
20 Hang Power Cleans (135/95)
20 HRPU’s
Run 200m
Rest 1 minute
Rest one minute after each round on a continuos running clock.
Cashout- DB OH Tricep Extensions- 3×10
Freaky Functional Friday Feb. 13th
Warm up/sprint work
Strength
Bench press
1-1-1-1-1…find new 1RM
WOD
“Fran” + “Grace”
21-15-9
Thrusters (95/65)
Pull-ups
Rest, then
30 Clean and Jerks (135/95)
Thursday Feb. 12th
Strength
Back Squat
2×5 @ 50-60%
5 @ 75%
3 @ 85%
1+ 95%
WOD
5 rounds of
5 Snatches (95/65)
8 T2B
Then 50 KBS (62/35)
Cashout- 40 back ext. + 100DU
Wednesday Feb. 11th
Skill
Will be done after benchmark WOD.
Work on DU’s, handstands, pull-ups, or snatch.
Benchmark WOD
Row 500m
20 sit-ups
20 Pull-ups
20 DL (225/135)
20 Burpees
20 air squats
Run 400m
Tuesday Feb. 10th
Strength
OHS
5-5-5-5-5 (no failures)
WOD
Run 400m, then 5 rounds of
5 S2OH (165/105)
8 Burpees over Bar
15 Box Jumps
Then, run 400m to finish.
Motivational Monday Feb. 9th
Strength
Cleans
2×5 @ warm up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
5min AMRAP
10 DL (225/135)
40 DU’s
15 Sit-ups
Rest 1min
Repeat.
Cashout- 50 ring rows
