WODS are posted on the CrossFit Four Peaks FB members group- click link
Friday 6-8-18
Warm up
Fun game/ prepare for Clean and Jerks
WOD
4 x 4min AMRAP
Rest 2min between each round/ Change weight
Min 0-4
AMRAP
3 Clean and Jerks (205/135)
10 Box Jump overs (24/20)
10 Pull-ups
Rest 2min
Min 6-10
AMRAP
5 Clean and Jerks (185/115)
10 Box Jump overs (24/20)
10 Pull-ups
Rest 2min
Min 12-16
AMRAP
8 Clean and Jerks (155/95)
10 Box Jump overs
10 Pull-ups
Rest 2 min
Min 18-22
AMRAP
10 Clean and Jerks (115/75)
10 Box Jump overs
10 Pull-ups
Measure= Total rounds completed + Reps
Example-
2+6 round 1
2+10 round 2
3+1 round 3
3+ 7 round 4
Score= 10 Rounds + 14 Reps
Thursday 6-7-18
Strength
Front Squats
5-5-5-5-5
Partner WOD
Complete 6 Rounds of
500m Row
4 Turkish Get-ups (45/25) – 2 right and 2 left
Partner A will row 500m, while partner B completes 4 Turkish get-ups. When both partners finish, then partners switch until 6 rounds are completed (total of 3000m)
Wednesday 6-6-18
Skill
Complete 50 T2B
EMOM style, can only work first 20sec of every minute. Go until completed, should try to completed around 7min or under, 10min Time cap. Goal-maintain kip throughout work.
Scale= 25 T2B
WOD
For Time
40 WB (20/14)
20 Hang Power Snatches (95/65)
150 DU’s
30 WB (20/14)
15 Hang Power (115/75)
75 DU’s
*note weight increases second set.
Tuesday 6-5-18
Strength
Bench Press
5-5-5-5-5
WOD
4 Rounds For Time
15 Stiff legged DL (155/115)
20 Burpees
6 shuttle Sprints (25m)
Rest 1 min after each round
22min Time cap
Monday 6-4-18
Strength
Squat Cleans
2-2-2-2-2
*Goal- perform at least 4 sets greater that 80%.
*reset between reps.
WOD
10-9-8-7-6-5-4-3-2-1
-Front Squats (135/95)
-chest to Bar pull-ups
12min Time cap… scale to complete the WOD
Scale FS weight and scale C2B to pull-ups or Ring Rows
Friday 6-1-18
Skill
Handstand Push ups
7:00min EMOM
15 Sec of Work/ 45 sec of Rest
*set specific rep scheme that will challenge you but able to complete. Example 3 reps every min
*measure = Total Reps
* if in able to do HSPU’s, hold a 15sec handstand. Goal- get inverted
WOD
15min AMRAP
10 S2OH (155/105)
15 sit-ups
200m Run
Thursday 5-31-18
Strength
Back Squat 3-3-3-3-3
WOD
8 RFT
3 Hang Squat Snatches (115/75)
25 DU’s
RX+ (135/95)
Wednesday 5-30-18
Skill
“Skin the cat”
WOD
12:00min AMRAP
8 T2B
15 KBS (53/35)
8 Burpee Box Jump over
