WODS are posted on the CrossFit Four Peaks FB members group- click link
Weightlifting Wednesday Nov. 12th
Strength
Split Jerk
3-3-3-2-2-2
Weightlifting-option
Clean complex 4 sets
1-Power clean (start from ground)
1-Hang Squat Clean
2-Front Squats
Snatch Complex 4 sets
2-Snatch High pull (from ground, pause at knees)
1-Hang Power Snatch
1-OHS
DB Shoulder Presses
10-10-10
WOD 4RFT
30 DU’s
10 Pull-ups
15 WBSU
5 Burpees
Veteran’s Day Nov. 11th
Hero WOD
“Adam Brown”
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36 was killed on March 17th, 2010 in Komar Province, Afghanistan, in battle against heavily armed militants.
2RFT
24 DL (295/205)
24 Box Jumps (24/20)
24 WB (20/14)
24 Bench Press (195/135)
24 Box Jumps (24/20)
24 WB (20/14)
24 Cleans (145/100)
Motivational Monday Nov. 10th
Warm up
Dynamic Group/ work on handstands
Strength
Back squat
8-8-8-8-8
(Pause at bottom, accelerating up) medium weight
WOD
200m run then,
5 RFT of
5 HSPU’s
18 Plate OH Walking Lunges (45/25)
10 Back Extensions
Then finish w/ 400m
“Always do your best. What you plant now, you will harvest later”.
Og Mandino