WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday 7-8-19
Strength
Snatch Complex
Snatch Grip DL (3 sec) + Hang Power + Floating (below knees) Squat Snatch + Touch and Go Squat Snatch.
7 working Sets, not including warm up set
WOD
18 Min AMRAP
3 Bear Complex’s (135/95) RX+(165/115)
12 Pull-Ups
200m
1 Bear Complex= Power Clean + FS + S2OH + BS + S2OH
Friday 7-5-18
Strength
Push Jerk
2-2-2-2-2
WOD
4RFT
20 KBS (62/35)
10 T2B
Wednesday 7-3-19
Skill
Death by HSPU’s
EMOM +1 rep until failure
12min Time cap
WOD
Complete in any order
For Time
50 Bench Press (135/95)
150 Sit-ups
300 DU’s
Cashout– Banded tricep Extensions
Tuesday 7-2-19
Skill
Rope Climbs
WOD
18min AMRAP
200m Run
10 DL (135/95)
8 Bar facing Burpees
*must be a 2 foot take off
Monday 7-1-19
Strength
Front Squats
5-2-2-2-2
3 sets @ 90% or greater
WOD
50-40-30-20-10
DB Hang Clean and Jerk (50/35)
DB weighted Box step up (24/20)
20 min time cap
Friday 6-28-19
Strength
Push Jerks
3-3-3-3-3
WOD
15min
10-9-8-7-6-5-4-3-2-1
Front Squat (135/95)
T2B
Cashout– 50 Sit-Ups for time / OH tricep DB extension
Thursday 6-27-19
Skill
1) Ring MU Progressions
2) Banded Front levers
3) Kipps on Rings
WOD
3RFT
20 WB
7 Squat Snatches (135/95)
3 Ring Muscle Ups
Wednesday 6-26-19
Strength
Back Squat
20-10-5-5-20
Heavy every set
WOD
10min AMRAP
5 DL (275/185)
5 Box Jumps (30/24)
5 HSPU’s
Cashout– Banded Hamstring curls
