WODS are posted on the CrossFit Four Peaks FB members group- click link
Thursday 8-20-20
Strength
Push Press
5-5-5-5-5
WOD
15min AMRAP
200m run
20 DB Snatches (50/35)
5 Bar MU’s
Cashout- 3×8 dips
Wednesday 8-19-20
Strength
snatch complex
1 hang high pull + 2 hang Power clean + 2 floating squat snatch + 1 snatch balance
WOD
For Time
1000m row
1 rope climb
20 Squat clean (185/115)
1 rope climb
Tuesday 8-18-20
warm- up
gymnastic warm-up
Skill
practice transition from Pullups to T2B
– Kipping and butterfly
and
Dead Lift
8-8-5-5-3-3
WOD
13min AMRAP
6 Pull-ups
7 T2B
35 DU’s
10 GHD sit-ups
Monday 8-17-20
Strength
Back Squat
5-5-5-5-5
WOD
3RFT
18 DB front rack lunges (50/35)
10 Hang Power Cleans (135/95)
10 push jerks
then, 30 Burpees
Monday 6-29-20
Strength
Back Squat
10-10-10-10
WOD
10-9-8-7-6-5-4-3-2-1
Power Snatches (115/75)
T2B
13min time cap
Friday 6-26-20
Warm -up
BB group clean warm up
no skill- warm up to weight for WOD
WOD
8 RFT
5 Power Cleans (205/125)
12 pull-ups
8 Burpees
Rest 1 min after every round
Thursday 6-25-20
Conditioning
Row 5oom x 4
Rest in between sets/ measure is your slowest time (not fastest)
WOD
Complete in any order- For Time
120 WB (20/14)
100 Push-ups
120 DU’s
Wednesday 6-24-20
Strength
Push Jerks
5-5-5-5-5
WOD
15-13-11-9-7
DL (225/145)
HSPU’s (scale reps as needed)
goal= 7-12min