WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday 9-23-19
Skill
Snatch Complex
Hang Power Snatch + Hang Squat Snatch + Touch and go Squat Snatch + Snatch Balance.
Focus= Speed/ good technique
WOD
9min AMRAP
10 Clean and Jerks (135/85)
8 T2B
25 DU’s
8 Clean and Jerks (165/95)
8 T2B
25 DU’s
6 Clean and Jerks (185/115)
8 T2B
25 DU’s
4 Clean and Jerks (205/125)
8 T2B
25 DU’s
Then ME Clean and Jerks (225/135) with remaining time.
Saturday 9-21-19
Comp WOD
For Time
6-5-4
Squat Snatch (155/105)
Bar MU
Bike Cal
Open Conditioning
4RFT
8 Clean and Jerks (135/95)
100m Sled push
Rest 1min
Beach pump
Bench Press
4×8
Close grip reverse grip pul down
4×8
DB seated press
4×8
DB Row
4×8
Lateral raises
3×12
Frontal raises
3×12
BB curl
4×15
Cable tricep Ext
4×15
Friday Fun 9-20-19
Strength
Back Squat
5-5-5-5-5
WOD
RX = complete in order/ scale = complete in any order (scale weight and movements as needed)
For Time
100 WB (20/14)
80 Russian KBS (62/35)
60 Pull-Ups
40 Power Cleans (115/85)
20 T2B
Thursday 9-19-19
Strength
Push Jerk
3-3-2-2-1-1
Find Heavy push or Split Jerk
WOD
3-6-9-3-6-9-3-6-9
DL (225/155)
HSPU’s
14min Time cap
Wednesday 9-18-19
Strength
4 Team Sled Relay
10:00min AMRAP
Minimum of 3 per team.
Partner WOD
18min AMRAP
Alternate movements
3 Squat Cleans / 1 Rope climb (185/115)
20 WBSU
8 Burpees over Bar
Tuesday 9-17-19
Skill
Gymnastic Complex
1 Kipping Pull-Up + 1 T2B
RX+ 1 Butterfly + 1 T2B
8min EMOM – add 1 rep every min.
WOD
15min AMRAP
25 Push-ups
15 Strict Pull-Ups
75 DU’s
Monday 9-16-19
Skill
GHD Sit-Ups and back Ext.
Proper set up/ usage
WOD
“Nancy”
5RFT
400m Run
OHS (95/65)
Scale options
200m Run/ Lighter OHS
Or, 100m Farmers carry / lighter OHS
Friday the 13th 2019
Strength
10min EMOM
Squats Clean
1 @ 80-85%
WOD
13min AMRAP
4 Hang Squat Cleans
4 Push Jerks
4 Front Cleans
4 Ring Dips
(135/95)
