WODS are posted on the CrossFit Four Peaks FB members group- click link
Thursday 9-12-19
Strength
Back Squat
8-8-8-8
Heavy than previous weeks 10’s
WOD
For Time
3-6-9
Power Snatches (95/65)
T2B
3-6-9
Power Snatches (115/75)
T2B
3-6-9
Power Snatches (135/95)
T2B
3-6-9
Power Snatches (155/115)
T2B
Wednesday 9-11-19
Strength
Bench
10-8-6-4-2
WOD
For Time
2 Rounds of
50 DU’s
25 Sit-ups
Then, 2 Rounds of
40 Push-Ups
20 Sit-ups
Then 2 rounds of
30 WB
15 Sit-ups
Tuesday 9-10-19
Warm up
Agility Ladder
Conditioning
4 x 400m Sprints
1min rest between each set.
Measure= Total time
WOD
Open Workout 14.3
8min AMRAP
10 DL (135/95)
15 Box Jumps
15 DL (185/135)
15 Box Jumps
20 DL (225/155)
15 Box Jumps
25 DL (275/185)
15 Box Jumps
30 DL (315/205)
15 Box Jumps
35 DL (365/225)
15 Box Jumps
Measure total reps completed
Monday 9-9-19
Strength
Push Press
8-8-8-8
WOD
Benchmark “Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-Ups
Cashout– 1min ME T2B (Happy Bday Sarah B.)
Friday 9-6-19
Strength
Close grip bench
8-8-8-8-8
Single arm DB standing Press
10-10-10
DB Chest Flys
10-10-10
Lateral Raises
10-10-10
WOD
For Time
25 Burpees
100 DU’s
25 Burpees
6min Time cap
Thursday 9-5-19
Skill
Warm up for Snatches for WOD
Group BB Warm up
WOD
6 Rounds of…
200m Run
3 Squat Snatches (155/95)
8 C2B
Rest 2min
*want good recovery Every round so you can start every round in a Sprint. Score is total time including rest.
Wednesday 9-4-19
Strength
Back Squat
10-10-10-10
WOD
Complete in any order
For Time
100 WB (20/14)
75 KBS
50 cal Row
Tuesday 9-3-19
Strength
Power Cleans
Touch and go’s
3-3-3-3-3
WOD
12min AMRAP
6 DL (255/165)
12 Pushups
9 T2B
Cashout– Work On Ring Dips and L-sits
