WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday 4-8-19
Warm up
Tabata-2x
1- kip off rig
2- skater dudes
3- break dancers
4- Burpees
Then, Complete 10 Strict pull-ups
Strength
Back Squat
10-10-10-10
Complete at least 3 sets at 70-75% of 1RM
WOD
12min AMRAP
20 DB Snatches (50/35) alternate
16 Burpee Box Jumps (24/20)
Goal-3rounds
Cashout– ME rig hang (hang from rig, survivor style)
Friday 4-5-19
Strength
Push Jerk/ Split Jerk
2 (2+1)
3 (1+1)
1 Split Jerk – Last set
WOD
“Helen”
3RFT
400m Run
21 KBS (53/35)
12 Pull-ups
Thursday 4-4-19
Strength
Snatch Complex
1 Squat Snatch + 1 Hang Squat Snatch + OHS + 1 Snatch Balance
20min- work to a Heavy set
WOD
7min AMRAP
20 WB (20/14)
10 Hang Power Clean (155/105)
2 min rest
7min AMRAP
20 WB (20/14)
10 Hang Power Cleans (135/95)
*continue where u left off, note- weight gets lighter second round
Wednesday 4-3-19
Strength
Front Squats
10-5-1-1-5-10
Strength 2
Bulgarian Squats
3×10
Strength 3
3×20 banded bridges
Strength 2 and 3 may be done in place of wod
WOD
For Time
50 Russian KBS (62/35)
40 Burpees
30 Box Jumps (24/20)
20 Ring Rows
10min Time cap
Tuesday 4-2-19
Skill
10min EMOM
Odd – 5 HSPU’s
Even- 40 DU’s (no singles, work on DU’s, scale reps if needed)
WOD
4RFT
Run 200m
10 DL (255/145)
25 WBSU (20/14)
Monday 4-1-19
Strength
“Heavy Grace”
30 Clean and Jerks (205/145)
7min Time cap
WOD
For time
Row 1000m then,
3 Rounds of…
25 Pull-ups
50 Pushups
75 Air Squats
Monday 4-1-19
Strength
“Heavy Grace”
30 Clean and Jerks (205/145)
7min Time cap
WOD
For time
Row 1000m then,
3 Rounds of…
25 Pull-ups
50 Pushups
75 Air Squats
Friday 3-29-19
Strength
DL
5-5-5-5-5
WOD
For Time
6 Rounds of…
2 Squat Cleans (185/125)
4 C2B
5 T2B
7 Burpees
