WODS are posted on the CrossFit Four Peaks FB members group- click link
Wednesday 3-11-20
WOD
“Angie”
100 Pullups
100 pushups
100 sit-ups
100 air squats
RX= in order
Scale= scale movement and break up as needed
Tuesday 3-10-20
Strength 1
Bench Press
5-5-5-5-5
Strength 2
Weighted Dips
5-5-5
WOD
21-15-9
Cal Row
DL (225/135)
Burpees
Monday 3-9-20
Skill
Clean complex
1 Power + 1 FS + 2 Hang Squat Cleans + 2 Jerks
5-7 sets
WOD
12min AMRAP
40 WB
40 DB Hang Clean and Jerks
150 DU’s
Monday 3-9-20
Skill
Clean complex
1 Power + 1 FS + 2 Hang Squat Cleans + 2 Jerks
5-7 sets
WOD
12min AMRAP
40 WB
40 DB Hang Clean and Jerks
150 DU’s
Friday 3-6-20
Strength
Snatch Balance + OHS
2 (1 + 3)
2 (1 + 2)
2 (1+ 1)
WOD
7min AMRAP
3-6-9-12-3-6-9-12…
Thrusters (95/65)
Pull-ups
RX+ (115/75)
Master (75/55)
Measure = total reps
Thursday 3-5-20
Conditioning
400m run -rest 1min
200m run -rest 1min
400m run -rest 1min
200m run -rest 1min
400m run -rest 1min
Measure total time
WOD
20min AMRAP
10 Box Jumps (30/24)
11 T2B
12 Ring Rows
100m Plate run (45/25)
Wednesday 3-4-20
Strength
Back Squat
5-5-5-5-5-5
WOD
10 Rounds of…
3 Bench Press (205/95)
5 Hang Squat Snatches (95/65)
Then, 50 DB OH walking lunges (50/35)
15min Time cap
Cashout– 30 GHD back extensions
Tuesday 3-3-20
Strength Con.
10min EMOM
Complete the following Every minute for 10min
4 DL + 4 Burpees over bar
(255/155)
This should be a sprint, under 15 seconds, touch and go’s DL. Score is your slowest time!
WOD
For Reps
3 rounds of…
1 min of bike calories
1 min of Pull-ups
1 min of DU’s
1 min of KBS (53/35)
1 min rest
