WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday 4-2–8
Strength
Front Squat
5-5-5-5-5
WOD
5 Squat Cleans (135/95)
20 WB (20/14)
10 S2OH (135/95)
10:00min AMRAP
Cashout– L sit (hang)
Good Friday 3-30-18
Strength
DL
5-5-5-5-5…
WOD
7min AMRAP
6 Power Snatches (95/65)
5 Burpees over Bar
Pull-up day 7
-on white board
Cashout– ME Bench Press 2min (135/95)
Thursday 3-29-18
Skill
T2B
WOD
25min AMRAP
400m Run
20 T2B (Knees to waist)
100 DU’s (300 singles)
10 Wall Walks (RX+ 25 HSPU’s)
20 Cal Row
Wednesday 3-28-18
Strength
Back Squat 2-2-2-1-1-1
WOD
2 Rounds of…
7 DL
7 Hang Power Cleans
7 Front Squats
Then complete 30 Pull-ups
Then, 2 Rounds of
7 DL
7 Hang Power Cleans
7 Front Squats
(135/95)
Tuesday 3-27-18
Skill
Ring Dips/ Push-ups
Death by Dips/ Push ups
WOD
4 RFT
30 Russian KBS (54/35)
20 Push Press (115/75)
10 Burpees
Cashout– 1min ME Sit-ups
Monday 3-26-18
Strength
Squat Cleans
2-2-2-2-2
WOD
8 RFT
7 OHS (115/85)
100m Plate Carry (45/25)
Pull-ups day 6
10 Kips
2×8 Assisted Pull-ups
8 Jumping negative
8 DB pullover
8 Hammer Curls
Thursday 3-21-18
Warm-up
Agility ladder/ agility drills
Skill
4 x 400m run
*1 minute rest between each 400m run
*Measure= Total time including rest
WOD
For Time, Complete in any order.
50 Bench Press (135/95)
50 Cal Row
250 DU’s
50 Slam Balls (20/10)
50 Pull-ups
Wednesday 3-21-18
Strength
Back Squat
3-3-3-3-3…
AHAP
WOD
For Time
2-4-6-8-6-4-2
Hang Squat Snatches (115/85) RX+ (155/115)
T2B
Burpees to Target
15min Time cap
Scale = Power Snatches/ Knees to waist, scale weight as needed. DB Snatches if needed.
Pull-up day 6
Posted at Box whiteboard
Cashout
ME Cal Row in 1min
