WODS are posted on the CrossFit Four Peaks FB members group- click link
Wednesday 5-22-19
Strength
Push Press
2-2-2-1-1-1
WOD
7min AMRAP
15 WB (20/14)
8 DL (225/135)
Rest 3min
7min AMRAP
8 OHS (95/65)
15 Pull-ups
Cashout– 55 WBSU’s unbroken- for “Brady”
Tuesday 5-21-19
Strength
Front Squat
2-2-2-2-2
WOD
18-15-12-9-6
T2B
Box Jumps (24/20)
200m Run
Monday 5-20-19
Strength
Strict weighted pull-ups
4×8
WOD
4 Rounds of…
10 Clean and Jerks (135/95)
40 DU’s
Then, 40 Burpees
15min Time cap, Cleans must be Touch and go’s. Hands must stay on bar.
Cashout– DB Row 3×8
Friday 5-17-19
Strength
Back Squat
Attempt to complete 100 Back Squats in 10min. Rerack as often as needed.
(185/105)
WOD
Complete in any order
1 mile run
50 S2OH (135/95)
50 Pull-ups
Thursday 5-16-19
Strength
Snatch Complex
1 Hang Squat + 1 OHS
20min to work to AHAP
WOD
6min AMRAP
25 KBS (62/35)
10 HSPU’s
Rest 2min
6min AMRAP
12 Hang Power Snatches (95/65)
8 Burpees over Bar
Cashout– 60 Sit-ups for time
Wednesday 5-15-19
Skill
Pistols and Double Unders
Progressions
WOD
18min Time cap
40 OH Plate Lunges
1 Rope Climb
40 Power Cleans (135/95)
1 Rope Climb
40 DU’s
1 Rope Climb
40 T2B
1 Rope Climb
Cashout– 1 min of Bar MU’s
Tuesday 5-14-19
Strength
Push Press
3-3-3-3-3
WOD
50 DB Snatches (50/35)
50 Box Jump overs (24/20)
400m Run
40 DB Snatches
40 Box Jump overs (24/20)
200m Run
30 DB Snatches
30 Box Jump overs
100m Run
Monday 5-13-19
Strength
Squat Cleans
2-2-2-2-2
WOD
“Cindy” with vest
20min AMRAP
5 Pull-ups
10 Pushups
15 Air Squats
