WODS are posted on the CrossFit Four Peaks FB members group- click link
Thursday 5-3-18
Strength
Bench Press
3-3-3-3-3
WOD
20min AMRAP
20 Walking Lunges
20 WBSU’s (20/14)
20 KBS (53/45)
20 Strict Push-ups
5-2-18 Wednesday
Warm up
Hip Mobility
Dynamic/ Barbell warm up
Strength
Clean Complex
(Hang Squat Clean + Squat Clean + Jerk)
warm up sets
3 (3+1+1)
3 (2+1+1)
3 (1+1+1)
Total of 9 sets
Cashout– group stretch
Tuesday 5-1-18
Skill
T2B Progressions
-Kipping Knees to waist
-kipping Knees to Elbows
7:00min EMOM
15 sec work/ 45 sec rest
Must maintain kipp throughout work period.
WOD
Ascending Ladder by 2’s starting at 2.
12min AMRAP
Sumo DL HP (95/65)
Burpees over Bar
Pull-ups
Monday 4-30-18
Warm-up
Dynamic Warm up/ review OHS
Benchmark WOD
“Nancy”
5 RFT
400m Run
15 OHS (95/65)
Friday 4-27-18
Strength
Touch and Go Power Cleans
10-8-6-4-2
*increase weight every set
WOD
2x – 6min AMRAP (1min rest in between)
3 Power Cleans (205/125)
4 HSPU
5 Unilateral Goblet Squats (45/25) 10reps Total
6 C2B Pull-ups
*start where u leave off, measure = Rounds plus reps.
Cashout– Stretch
Thursday 4-26-18
Strength
Push Jerks
5-3-3-1-1-1…
Establish Heavy 1
WOD
For Time
Row 750m
40 Burpees
30 T2B
20 Box Jump Overs
200m Farmers carry (53/35)
20min Time cap
Wednesday 4-25-18
Strength
DL
5-3-3-1-1-1…
Establish Heavy 1
25min Time cap
WOD
For Time
10 Hang Squat Snatches (95/65)
50 DU’s
8 Hang Squat Snatches (115/75)
40 DU’s
6 Hang Squat Snatches (135/85)
30 DU’s
4 Hang Squat Snatches (145/95)
20 DU’s
2 Hang Squat Snatches (155/105)
10 DU’s
Scale weight as needed
Tuesday 4-24-18
Skill
Handstand Push ups
7:00min EMOM
20 sec. of Work/ 40 sec rest
Measure= Total Reps
WOD
AMRAP
Min 0-3
10 Pull ups
10 Air Squats
Min 3-6
Run 400m
Min 6-9
10 Push-ups
10 Sit-ups
Min 9-12
Run 400m
Min 12-15
10 Pull ups
10 Air Squats
Min 15-18
Run 400m
Min 18-21
10 Push ups
10 sit-ups
Min 21-24
Run 400m
