WODS are posted on the CrossFit Four Peaks FB members group- click link
Wednesday 10-16-19
Strength
Front Squat
2-2-2-2-2
WOD
For Time
Row 50 cal
Then, 5 rounds of
7 T2B
25 DU’s
Then, 50 WB (every time u break 2 burpees)
Tuesday 10-15-19
Skill
Headstand/ HS pushups
WOD
22min AMRAP
8 HSPUS
12 Hang Power Cleans
200m Run
1min rest
Cashout– DB seated shoulder press 3×10/ Ring Dips 3×10
Monday 10-14-19
Strength
Dead Lift
8-8-8-8-8
Must be touch and go and tempo.
WOD
6 ROunds of…
10 BB Lunges (135/95) stationary
7 C2B Pullups
Then, complete 80 sit-ups.
Thursday 10-10-19
Strength
Bench Press
5-5-5-5-5
Push Press
5-5-5-5
WOD
For Time
50 cal Bike
500m Row
400m Run
Cashout
Dips
Wednesday 10-9-19
Warm up
Snatch Progressions/ Complex
WOD
3 – 4min Rounds to complete the following each round.
30 WB (20/14)
5 DL (275/195)
100m Sprint
Rest remainder of 4min time.
At min 12,
7min to establish heavy 1 RM Squat Snatch. Finish at min 19.
Tuesday 10-8-19
Warm up
Tabata
1) Ring Rows
2) Single Unders
3) Bird Dog
4) Kip
Strength
Strict Pull ups
8-8-8-8-8
Complete 10 GHD Sit-Ups after each set
WOD
5RFT
12 Knees to elbows
12 Burpee Box Jump overs (24/20)
40 DU’s
Monday 10-7-19
Strength
Squat Cleans
2-2-2-2 85%
Clean pulls
2-2-2 110%
WOD
12min AMRAP
15 Thrusters (95/65)
15 Power Cleans (95/65)
15 OHS (95/65)
200m Run
Friday 10-4-19
Skill
Touch and go Snatches
Pick a weight you can do
6-7-8-9-10
You may have to go lighter, each set. Goal- be efficient, and fast. Power Snatches, not muscle Snatches.
rest between sets
WOD
For Time
30 Cal Row
40 WB (20/14)
50 KBS (62/35)
