WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday June 9th
Strength
Back Squat
2sets of 5 @warm up
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
WOD
5 rounds of…
10 DL (225/135)
6 C2B
Then 35 Sit-ups to finish.
Scaled
4-5rounds
10 DL (modified weight)
10 pull-ups/ band pull ups/ or 12 jumping PU
15:00min time cap
Motivational Monday
Friday June 6th
Strength
Back Squat
5 @ warm up
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
Partner WOD
Row 50 calories/ planks
40 WBSU/ jump rope
40 G2OH (45/25)/ handstand hold
40 split jumps/ Russian ab twist (20/14 slam ball)
40 KBS/ bar hang
200m jump rope run
Thursday June 5th
Snatch complex
(Snatch high pull, hang snatch, OHS)
5 sets
50 wall balls
40 HRPU’s
30 box jumps
20 hang cleans (135/75)
10 burpees
5 tuck jumps
1 rope climb
Wednesday June 4th
Strength
DeadLift
5 @ Warm up
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM
(Go until failure)
WOD
18-15-12-9-6
SDHP (115/65)
Sit-ups
Pull-ups
Tuesday June 3rd
Strength
Split Jerk
1-1-1-1-1
WOD
5RFT
10 S2OH (135/85)
100m MB run
5 Burpees
Monday June 2nd
Strength
Cleans
5 @ warm up
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM
WOD
This will be EMOM for 10:00min format.
8 Front Squats (135/85)
8 T2B
AMRAP slam balls (20/10)
Your score will be total reps of ball slams after 10:00. Must start back on Front Squats every min. Must complete 8 FS and 8 T2B before starting slam balls reps.
Friday
Strength
Back Squat
5-3-3-3-3
WOD
3-6-9-12-9-6-3
Pull-ups
Wall Balls
Wednesday May 28th
Skill
1000m row for time
WOD
6:00min
15 WBSU (20/14)
12 Box Jumps (24/20)
Rest 2:00min
6:00min
18 KB Swing (70/45)
15 Ring Rows
