WODS are posted on the CrossFit Four Peaks FB members group- click link
Wednesday 2-6-19
Strength
Front Squat
3-3-3-3-3-3
WOD
12-10-8-6-4-2
Hang Squat Snatch (115/75)
Box Jump (30/24)
Then, 100 DU’s
Tuesday 2-5-19
Skill
Review pull-ups/ kip/ butterfly
Death by Pull-ups
EMOM Format, add 1 rep every min until failure.
WOD
15min AMRAP
7 T2B
20 Air Squats
10 Burpees
Cashout– 50 GHD Sit-ups
Monday 2-4-19
Skill
DeadLift
Touch and Go
3-3-3-3-3
WOD
4 RFT
10 Clean and Jerks (135/95)
200m Run
Friday 2-1-19
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Cashout– Row 2000m for Time
RX+ = Frantasy Land
21-15-9
Thrusters (95/65)
Pull-ups
15-12-9
Thrusters (115/80)
C2B
12-9-6
Thrusters (135/95)
Bar MU’s
Thursday 1-31-19
Strength
Bar cycle/ Push Jerk (no feet)
8-8-8-8-8…
*bar must stay moving, no rest at top or bottom.
Partner WOD
Complete in order…
1000m Row/ plank
100 KBS (53/35)/ rig hang
80 Pushups/ Wall Sit
60 Hang Power Clean (135/95) / plank
40 T2B / Wall Sit
100m tire flip
Wednesday 1-30-19
Strength 1
Squat Snatch
Every 90sec (10 Rounds) EMOM format
1 @ 75-85% – stay at same weight entire EMOM
Strength 2
Back Squat
10-2-2-2-2-10
AHAP each set
Tuesday 1-29-19
Skill
Run
400m x 4
Rest 1min rest between sets
WOD
2 Rounds of….
2 min of WB (20/14)
2 min of Burpees
2 min of sit-ups
2 min Bench Press (135/95)
Rest 1min
Measure= Total Reps
Monday 1-28-19
Strength
Clean Complex
Power Clean + squat Clean (Touch and go) + Floating Squat Clean (below knees) + FS
*must not put bar down/ work up to a Heavy set. 6-8 sets.
WOD
15min AMRAP
15 Pull-ups
30 DU’s
3 DL (315/205)
