WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday
Mobility
For Cleans
WOD
For Time/ Load
10 Squat Cleans (135/95)
8 T2B
400m Run
Rest 1min
8 Squat Cleans (185/115)
10 T2B
400m Run
Rest 1min
6 Squat Cleans (205/135)
12 T2B
400m Run
1min Rest
4 Squat Cleans (225/145)
14 T2B
400m Run
Rest 1min
Then, 5min to work to heaviest 1 Heavy Squat Clean.
30min Total time cap
Friday 8-9-19
Warm-up
Banded hip mobility
Strength
Back Squat
10-5-2-2-2-2…
25min to establish heavy 2
WOD
10min AMRAP
8 DeadLift (255/165)
10 Ring Push-Ups
12 Sit-ups
Thursday 8-8-19
Strength
2 Power Snatches
EMOM 10min
Add weight every 3min, Min 10, attempt heavy set. Does not have to be Touch and go.
WOD
8RFT
7 Hang Power Cleans (135/95)
100m Run
Cashout– 50 sit-ups + 50 Bicep curls
Wednesday 8-7-19
Strength
Push Press + Push Jerk
6 (2+2)
WOD (the leg burner)
4 RFT
25 WB (20/14)
20 Single arm DB OH Walking Lunges (10 each side) (50/35)
Cashout– 15 Ring Dips
Tuesday 8-6-19
Skill
Weight Pull-Ups
3-3-3-3-3
Weighted, Strict, partner assisted, jumping negative- order of scale.
Then, review kip and butterfly pullups
WOD
15min AMRAP
Row 500m row buy in,
Then AMRAP of
25 Russian KBS (53/35)
50 DU’s
5 Bar MU’s
*scale C2B or Pullups
Monday 8-5-19
Strength
Hang Squat Cleans
3-3-3-3-3
May reset between each rep.
WOD
For Time
18-15-12-9-6
OHS (95/65)
Burpees
Cashout– For Month of August- 5 HSPU’s daily
Thursday 8-1-19
Skill
7min EMOM
30 sec of ME DU’s
Measure= Total DU’s Reps only.
WOD
5RFT
10 Back Squat (135/95)
15 WB Sit-Ups (20/14)
100m sand bag run
Wednesday 7-31-19
A. Bench Mark WOD
“Grace”
30 Clean and Jerks (135/95)
RX+ (205/125)
B. Bench Press
10-10-10-10
