WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday 9-24-18
Warm-up
Barbell warm-up
Strength
Squat Snatch
3-3-3-3-3
WOD
2RFT
21 OHS (95/65)
100 DU’s
50 Sit-ups
18:00min Time cap
Friday 9-21-18
Strength
10:00min EMOM
2 Squat Cleans @ 70+%
Same weight throughout
WOD
6min AMRAP
5 Power Cleans (165/115)
8 Wall Balls
3min rest
400m sprint for time
Thursday 9-20-18
Strength
Bench Press
8-8-8-8-8
WOD
12:00min to complete in any order
75 OH Plate reverse Lunges (45/25)
50 Pull-ups (RX+ 100 Pull-ups)
50 Burpees on Plate
Cashout– Lateral raises/ Dips
Wednesday 9-18-18
Strength
DL
5-5-5-5-5
Work to a Heavy 5
Partner WOD-alternate movements
Complete 8 rounds
Cal Row (15/12)
5 Power Snatches + 7 OHS (95/65)
30 DU’s
Cashout– 2×10 reverse hyper extensions
Tuesday 9-18-18
Skill
Pull-ups
Hollow body, kips, butterfly, etc. drills to improve…
WOD
6RFT
10 T2B
16 Box Jump overs (24/20)
100m plate run
20min Time cap
Cashout– 2min Side Planks
Monday 9-17-18
Strength
Back Squat
5-5-5-5-5
Work up to heavy 5. Go heavier then previous week 8’s
WOD
2- 6min AMRAP
5 Hang Squat Cleans (135/95)
7 Push Jerks (135/95)
9 Ring Dips/ Strict Push ups
1min rest between AMRAP’s. Restart where you leave off. Measure= Total Rounds plus reps.
Friday 9-14-18
Strength
Snatch
5-5-5-5-5
Work up to a Heavy set of 5.
25min Time cap
WOD
For Time
21- DL (225/145)
21- pull-ups
50 DU’s
15- DL
15- Pull-ups
40 DU’s
9- DL
9- Pull-ups
30 DU’s
12min Time cap
Thursday 9-13-18
Skill
Rope Climbs
WOD
For Time
Run 200m
10 Power Cleans (135/95)
Run 200m
8 Power Cleans (155/115)
Run 200m
6 Power Cleans (185/135)
Run 200m
4 Power Cleans (205/145)
Run 200m
2 Power Cleans (225/155)
20min Time cap
