WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday 11-26-19
Strength
Strict press
3-3-3-3-3
WOD
8RFT
5 Bench Press
3 Power Cleans
(185/115)
Cashout– 20 bike cal for time
Monday 11-25-19
Strength
DB weighted step ups
12-12-12-12-12
Pick a weight that is challenging, step tall on the box before opposite foot touches box.
WOD
15min AMRAP
10 DL (135/95)
8 pull-ups
6 Pistols
4 burpees over bar
Cashout– 30 GHD back ext
Friday 11-22-19
Skill
Broad jump
For measure
WOD
22min AMRAP
10 Clean and jerks (135/95)
15 T2B
20 cal Row
50 DU’s
Thursday 11-21-19
Strength
1) Snatch Complex
7 sets – increase weight
Low Hang High pull + hang Power snatch + touch and go Squat Snatch + hang squat snatch
2) Front Squats
2-2-2-2 @ 85%
Wednesday 11-20-19
Skill
Handstand Holds
Handstand walks
WOD
Ascending ladder by 1 starting at 4reps
9min AMRAP
Strict Press (95/65)
Burpees
Box jumps (24/20)
Cashout– dips 2 sets of ME
Tuesday 11-19-19
Skill
Goal-warm up Cleans and pull-ups
Tabata
1) BB Hang Power cleans
2) Kips off rig
3) skater dudes
4) ring rows
WOD
8 Rounds of
3 Power Cleans
10 Pull-ups
200m run
Rest 2min after every set
Cashout- 3×10 BB bicep curls
Goal- work up to a Heavy 3 RM PC and take now more than 1 break per pull-up set. Scale pull-ups as needed. Want each round to be intense, sprint like. Total time should be 20-30min.
Monday 11-18-19
Strength
Back Squat
5-5-5-5-5
WOD
5RFT
20 WB (20/14)
10 DL (225/135)
Thursday 11-14-19
Strength
Strict Press
10-8-6-4-2
WOD
5 rounds for time
8 FS (115/85)
8 Push Press (115/85)
8 DL (115/85)
RX+ (135/95)
Must rest every 3min, for 1 min.
Rest min 3-4
Rest min 7-8
Rest 11-12
Or until completed.
Cashout– banded tricep ext 3×10
