WODS are posted on the CrossFit Four Peaks FB members group- click link
Thursday 3-14-19
Strength 1
Back Squat
5-5-5-5-5
Strength 2
Bench Press
3-3-3-3-3
Wednesday 3-13-19
Skill
50 Banded Strict Pull-ups
Or
50 seated Banded lat pulldowns
+ Ring MU Progressions
WOD
10 RFT
Partner WOD
Alternate movements
Cal Row (20/15)
8 DL (185/125) + 6 Burpees over bar
15 Kipping Knees to Elbows
Tuesday 3-12-19
Warmup
Hip Mobility/ Barbell
Strength
Squat Cleans
2-2-2-2-2
Go heavy than previous 3.
WOD
100 DU’s
80 DB Snatches (50/35)
60 Box Jumps (24/20)
40 Hang Power Cleans (135/95)
20 T2B
Cashout– Banded Hamstring curls
Monday 3-11-19
Strength
Power Snatches (115/95)
10min EMOM
20 sec of work/ 40 sec rest
*goal- efficient bar cycle
WOD
5 RFT
25 WB (20/14)
200m Run
Cashout– 50 Sit-ups
Open 19.3
Friday night lights 5pm
Thursday 3-7-19
Warm-up
Agility ladder
Skill
Ring Stuff
1) ball up/ ball out (under control)
2) ball up + inverted
3) skin the cat
4) kip off Rings
WOD
4RFT
200m Run
10 Ring Push-ups
20 Russian Ab twist med ball (20/14)
2 Rope Climbs
Wednesday 3-6-19
Strength
Hang Squat Cleans
5-5-5-5-5
WOD
5min of…
10 Thrusters (95/65)
15 Sit-ups
Rest 1 min
5min of…
10 Pull-ups (RX+ C2B)
4 Turkish Get-ups (45/25)
Rest 1min
5min of….
10 OHS (95/65)
20 DU’s
Measure= Total Reps
Cashout– 3min planks
Tuesday 3-5-19
Strength
Push Jerk + Split Jerk
5 x (4+1)
WOD
21 DL (225/155)
21 Burpees over bar
400m Run
15 DL (225/155)
15 Burpees over bar
200m Run
9 DL (225/155)
9 Burpees over bar
100m Run
Cashout– 10 jumping ring MU’s
15 Ring Dips
