WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday May 27th
Strength
DL
5 @ warmup
5 @ 75%
5 @ 80%
5+ @ 85%
WOD
10:00min AMRAP
12 Clean and Jerk
30 DU’s
Cash out
4:00 min planks
Thanks for Everyone who came out for Memorial Day!
Friday May 23rd
Strength
Clean
5 @ warm up
5@ 75% of 1RM
5@ 80% of 1RM
5+ @ 85% of 1RM
WOD
14:00min AMRAP
16 walking OH plate lunges (45/25)
8 Burpees over box
12 T2B
Thursday May 22nd
Strength
Snatch Complex
5 sets- focus is technique
1 Snatch DL
2 Hang Snatches
3 OHS
WOD
6RFT
6 Sprints (30m 3 Forward/3 Backs)
10 DL (225/135)
15 AIr Squats
Wednesday May 21st
Strength
Bench Press
5 @ 75% of 1 RM
5 @ 80% of 1 RM
5+ @ 85% of 1 RM
WOD
21-15-9
Thrusters (95/65)
Slam Balls (20/10)
DU’s
Tuesday May 20th
Skill
HSPU’s
5-5-5-5-5
WOD
5 RFT
100m plate run (45/25)
12 Pull-ups
15 Box Jumps (24/20)
Motivational Monday May 19th
Strength
Back Squat
5 @ Warmup
5 @ 75%
5 @ 80%
5+ @ 85%
WOD
9:00min AMRAP
20 WB (20/14)
7 HC (155/75)
Friday May 16th
Partner WOD
Chipper-Complete all task in any order
Run 800m together
70 Wall Balls/ plank
60 Keg S2OH/jump rope
50 Pull ups/ wall sit
40 tire flip jump throughs together
30 alternating Partner burpee box jumps
Bench press for volume (mm=5000, mf=3500, ff=2000)
3 rope ascents
Thursday May 15th
Strength
Snatch
3-3-3-3-3
WOD
12: 00min AMRAP
7 Front Squats (135/75)
4 Sprints (30m)
15 Slam Ball (20/10)
