WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday 3-4-19
Strength
Back Squat
8-8-8-8-8
WOD
18min AMRAP
3 Rounds of Strict “Cindy”
10 Power Cleans (135/95) RX+ (185/125)
1 round of “Cindy”=
5 Pull-ups
10 Pushups
15 Air Squats
Thursday 2-28-19
Skill
Pull-ups
5 sets of…
Regular grip, Reverse grip, side grip, Rings, negatives
WOD
6 Rounds of 3min AMRAP
3min EMOM start
2:45 of work/ 15 sec to reset.
Run 200m
12 Box Jump overs (24/20)
ME Burpees with remainder of time.
All athletes should do at least 1 burpee per round, scale box Jumps to 5 if unable to.
Measure= Total Burpees
Cashout– Bicep curls
Wednesday 2-27-19
Strength
Snatch Balance + OHS
2 sets (1+3)
2 sets (1+2)
2 sets (1+1)
Work to a Heavy set.
WOD
For Time
15 Squat Snatches (135/95)
Then, 4 rounds of
8 Back Squat (185/125)
40 DU’s
18min Time cap
Tuesday 2-26-19
Skill
Handstand walks
Scaling options available for all abilities. Goal- to get everyone inverted.
Different drills based off ability.
If you are able to do HSPU’s in a WOD you will practice HS Walks.
WOD
18min AMRAP
40 KBS (62/35)
30 HSPU’s (scale 5 Wall Walks and 15 Pushups)
200m Run
1 Rope Climb
Friday Open 19.1
15min AMRAP
19 WB (20/14)
19 Cal Row
Measure = reps
Details and scale options available at box
Thursday 2-21-19
Strength
Bench Press
5-5-5-5-5
WOD
50 DU’s Buy in, then..,
Complete in any order
50 Strict Pullups
50 WB
50 Cal Row
50 WBSU (20/14)
50 KBS (53/35)
Then, 50 DU’s to finish.
Wednesday 2-20-19
Strength
Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch + Snatch Balance
5-7 heavy sets
20min Time cap
WOD
8RFT
6 Power Snatches (95/65)
5 Burpees over bar
Cashout
50 Push-Up and 100 DU’s
Tuesday 2-19-19
Strength
Strict Press
1-1-1-1
Push Press
1-1-1-1
20min Time cap to establish heavy 1
WOD
20min AMRAP
12 Sand Bag Step ups (24/20)
20 Ring Rows
3 Power Cleans (185/125)
200m Run
