WODS are posted on the CrossFit Four Peaks FB members group- click link
Friday Dec. 19th
Strength
Find 1RM for DL
WOD
10 Turkish get-ups
15 Reverse Burpees
20 OHS (115/75)
30 DU’s
40 KBS (62/35)
30 DU’s
20 OHS (115/75)
15 Reverse Burpees
10 Turkish get-ups
Thursday Dec. 18th
Skill
Work on Ring Muscle Up progressions
WOD
“Angie”
100 Pull ups
100 push-ups
100 sit-ups
100 air squats
Must complete the exercises in order.
Wednesday December 17th
Strength
Back Squat
Find 1RM
WOD
5 Power Snatch (95/65)
10 Box Jumps (20/14)
10 Power Snatch
20 Box Jumps
15 Power Snatch
30 Box Jumps
10 Power Snatch
20 Box Jumps
5 Power Snatch
10 Box Jumps
Cashout
2:00 min row- max meter distance
Tuesday Dec. 16th
Strength
Bench
Find 1RM
WOD
12-9-6-3
HSPU’s
T2B
KB OH Squat (45/25)
(alternating)
Cashout
800m sprint for time
Motivational Monday Dec. 15th
Strength
Find 1RM on Clean (full squat clean)/ OHS
WOD 4RFT
6 sprints (20m)
5 Hang clusters (135/95)
10 DL (135/95)
15 Ring Rows
15:00min cut off
Cashout
50 Bicep curls FT
Functional Friday Dec. 12th
Strength
Back squat (pause 2 sec. At bottom)
3-3-3-3-3
Go as heavy as possible, start light
WOD
13:00min AMRAP
Ascending ladder by 1, starting at 3.
3 S2OH (135/95)
3 Pull-ups
3 Slam Balls
Cashout
500m row for time
Thursday Dec. 11th
Strength
Deadlift
2×5 warm up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
30 Walking Lunges (45/25)
25 WBSU’s (20/14)
20 Back extensions
400m run
25 Walking Lunges
20 WBSU’s
15 Back extensions
200m run
20 Walking Lunges
15 WBSU
10 Back Extensions
100m run
Cashout- 2:00min max T2B
Weightlifting Wednesday Dec. 10th
Strength
Find 3RM Push Press
Find 2RM Push Jerk
Find 1RM Split Jerk
Weightlifting
Snatch Grip DL 3-3-3-3-3
Snatch Grip High Pull 2-2-2-2-2
Snatch Grip behind neck press 2-2-2-2-2
WOD 6RFT
7 Power Snatches (115/75)
8 Burpee Tuck Jumps
40 DU’s
15:00min cut off
