WODS are posted on the CrossFit Four Peaks FB members group- click link
Friday 10-5-18
Strength
Front Squat
5-5-5-5-5
WOD
For Time
9-15-21-15-9
Hang Power Cleans (135/95)
WB (20/14)
Cashout– DB Frontal Raises/ Lateral raises
Wednesday 10-3-18
Warm up
Barbell/ Snatch specific
Strength
Snatch (Squat)
20min to establish 1RM
Then,
Push Jerk (or Split)
20 min establish 1RM
*off rack
Tuesday 10-2-18
Skill
4 x 400m Run
1min rest between sets
WOD
100 DU’s
80 Sit-ups
60 Pushups
40 Back Extensions
20 Burpees
10 T2B
20min Time cap
Monday 10-1-18
Strength
Thrusters
8-6-4-2-1
Increase weight every set, work to a Heavy Thruster off the rack.
WOD
Repeat from June 4th, check sugar WOD for previous time
10-9-8-7-6-5-4-3-2-1
FS (135/95)
C2B Pull-ups
Friday 9-28-18
Skill
Bench Press
10-5-2-2-5-10
For Volume
WOD
“DT”
5RFT
12 DL
9 Hang Power Cleans
6 Push Jerks
(155/105)
Thursday 9-27-18
Skill
Back Squat
3-3-3-3-3
WOD
400m Run, then
6 Rounds of….
10 T2B
10 Burpees
Wednesday 9-26-18
Strength
Push Jerks
3-3-3-3-3
WOD
11min AMRAP
Run 100m run
3 Squat Cleans (185/115)
1 Rope Climb
Tuesday 9-26-18
Tabata Warm-Up
Skill
Deadlift
3-3-3-3-3
WOD
“Jackie”
For time
1000m Row
50 Thrusters (45/35)
30 Pull-ups
