WODS are posted on the CrossFit Four Peaks FB members group- click link
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
Monday 3-2-20
Strength
Push jerk/ Split Jerk
1-1-1-1-1
Establish 1RM
WOD
13min AMRAP
7 Squat Cleans (135/85)
7 HSPU’s
20 Sit-ups
Cashout– OH Tricep Ext. / reverse hyper
Friday 2-28-20
Strength
Squat Snatch
2-2-2-2-2
WOD
3-6-9-12-9-6-3
Power Snatch (115/85)
Burpees over bar
Pull-ups
Cashout– 40 GHD sit + Back ext.
30 Seated DB Shoulder press
Thursday 2-27-20
Skill
Pistols progressions
Partner WOD
Complete 8 Rounds,
alternate movements of
10 T2B
30 DU’s
15 WB (20/14)
19min Time cap
Wednesday 2-26-20
Strength
Back Squat
8-8-8-8-8
WOD
Double “Grace”
(135/95)
30 Clean and Jerks
Rest 5min
30 Clean and Jerks
Tuesday 2-25-20
Skill/ Conditioning
4 sets of 500m row
Rest as much as needed between sets
Score= slowest time
WOD
20min AMRAP
400m run
20 Pull-ups
1 Rope Climb
15 Burpees
1 Rope Climb
Monday 2-24-20
Strength
DL
5-5-5-5-5
WOD
40-30-20
DB snatches
Box Jumps
Cashout- 15 ring Pull-ups
Friyay! 2-21-20
Strength
Squat Clean
5 @ 70%
3 @ 80%
1 @ 90%
1 @ 90%
1 @ 90+
WOD
7min AMRAP
7 Back Squats (185/105)
7 C2B
*must take weight from the ground.
