WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday 1-13-20
CF4P Benchmark WOD
For Time
500m Row
20 Pull-ups
20 DL (225/135)
20 sit-ups
20 WB
20 Burpees
20 KBS
400m run
RX+ Make it a 20min AMRAP
Friday 1-10-20
Strength
Back Squat
12-7-3-3-7-12
WOD
“Heavy Grace”
30 clean and Jerks
(205/125)
Scale weight as needed. Try to RX @ (135/95)
Cashout- 10 Strict Pull ups +
10 Dips
Thursday 1-9-2020
Skill
Hand stand walk progressions
WOD
18min AMRAP
400m run
10 HSPUS
2 Rope Climbs
Or
18min AMRAP (scale option)
400m run
4 Wall walks
15 Ring rows
Cashout– 10 strict Pullups
Wednesday 1-8-20
Strength
Front Squat
3-3-3-3-3
WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
T2B
Cashout- 10 Strict Pullups
Wednesday 1-8-20
Strength
Front Squat
3-3-3-3-3
WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
T2B
Cashout- 10 Strict Pullups
Tuesday 1-7-20
Strength
Push Press
3-3-3-3-3
WOD
For Time
10-15-20-25-30
WB (20/14)
20-40-60-80-100
DU’s
Cashout- 10 Pullups
Monday 1-6-20
Strength
Snatch Complex
Hang Power + Floating Squat + Touch and go Squat + Snatch Balance
WOD
5- 3min AMRAPs
2:30 work/ 30 sec recover
7 DL (255/155)
10 Burpees over bar
ME KBS with remaining time (62/35)
Measure= total KBS
Cashout– 10 Strict Pull-ups
Friday Jan. 3rd 2020
Skill
Strict HSPU’s
5 sets (8,5 or 3)
Pick a rep scheme able to complete. No kipping.
Use a box if needed, knees or feet on box.
WOD
“Jackie”
1000m row
50 Thrusters (45/35)
30 Pull-ups
