WODS are posted on the CrossFit Four Peaks FB members group- click link
Thursday 4-12-18
Warm up- Agility Drills
Skill
4 x 400m Sprints
1min rest between sets
Partner WOD
Alternating movements
Complete 10 Total rounds
Calorie Row (12/8)
6 Power Cleans (155/105)
7 T2B + 5 Burpees
Cashout– 100 DU’s for Time
Wednesday 4-11-18
Skill
Front Squats
3-3-3-3-3…
WOD
For Time
80 WB (20/14)
60 KBS
30 Push Jerks (115/85)
Tuesday 4-10-18
Tabata warm up
Strength
DL
3-3-3-3-3
WOD
For Time
400m Run
15 Hang Power Cleans (135/95)
5 C2B Pull-ups
RX+ Complete all C2B and 2 Bar MU
200m Run
10 Hang Power Cleans (135/95)
10 C2B Pull-ups
RX+ Complete all C2B and 2 Bar MU
400m Run
5 Hang Power Cleans
15 C2B Pull-ups
RX+ Complete all C2B and 2 Bar MU’s
Scale= chin over bar pull-ups for C2B, or Ring Rows
20min Time cap
Monday 4-9-18
Strength
Snatch Complex
Complete 5-7sets, work to a heavy set.
1 Hang High Pull + 1 Hang Power Snatch + 2 Floating (below knee) Squat Snatch + 1 OHS
WOD
12min AMRAP
10 Plate Ground to Overhead (45/25)
16 Plate OH Walking Lunges
25 DU’s
Cashout– complete 40 Strict Push-ups
Saturday 4-7-18
Strength
Weightlifting Program
Partner WOD
Complete for Time
Both partners work at same time
2000m Row (May Row simultaneously)
100 WB (may work simultaneously)
50 Power Snatches (95/65) (one bar-alternate)
100 DU’s (may work simultaneously)
400m Run (together)
Friday 4-6-18
Skill– Practice/ review Rope Climbs
25min AMRAP
3 Front Squats (185/115) RX+ (225/135)
15 Pull-ups (RX+ Strict)
200m Run
1 Rope Climb
10 Burpees
Wednesday 4-4-18
Warmup Group dynamic/ Barbell
Strength
OHS
8-5-3-1-1-1…
WOD
For Time
5-10-15-10-5
DeadLifts (255/175)
25-50-75-50-25
Double Unders
Then, 75 Sit-ups
Tuesday 4-3-18
Skill
Pull-ups
Complete 50 Strict Pull-ups
RX+ Strict chest to ring pull-up
-scaling options available
WOD
For Time
500m Row then,
10-9-8-7-6-5-4-3-2-1
T2B
Burpee Box Jumps (30/24)
Then, 400m Run
