WODS are posted on the CrossFit Four Peaks FB members group- click link
Thursday 6-11-2020
Warm-up
Jump rope review/ practice/ game coaches choice 🙂
Skill
Death by pull-ups
start at 1, or 3, or 5. goal try to get 8-10+ minutes.
WOD
For Time
150 DU’s
20 Hang Power snatches (95/65)
150 DU’s
20 Hang Power Snatches (95/65)
Cashout– Bicep Curls 4×10
Wednesday 6-10-2020
Strength
Back Squat
3-3-3-3-3
WOD
2 RFT
30 WB (20/14)
15 T2B
20 DL (225/155)
Cashout– 30 GHD Sit-ups
Tuesday 6-9-2020
Strength
Bench Press
10-8-5-5-5
WOD
15min AMRAP
10 Push Jerks (155/105)
15 Box Jump Overs (24/20)
200m Run
Cashout- 20 Ring Dips/ Practice HS hold
Monday 6-8-2020
Strength
Snatch complex
Squat Snatch + Hang Squat snatch + OHS
5-7 good heavy sets
WOD
9min AMRAP
5 Squat Cleans (155/105)
10 Pull-ups / C2B RX+
5 Burpees over bar
Cash out- GHD back ext.
Friday 6-5-2020
Strength
Push Press
3-3-3-3-3
WOD
For Time (complete in any order)
60 Cal Row
100 KBS (62/35)
60 Box Jumps
100 Push-ups
cashout- Tricep push down
Thursday 6-4-2020
WOD
For Time
25 T2B
then, 4 Rounds of
12 Back Squats (205/115)
400m run
Then, 25 T2B
Wednesday 6-3-20
Strength Con
Death by Thrusters EMOM style (95/65)
start at 2 and increase by 1 EMOM until failure.
WOD
10min AMRAP
7 HSPU’s
27 DU’s
Cashout- 30 GHD sit-ups
Tuesday 6-2-2020
Gymnastic Skill
1 Pull-up + 1 T2B
add one rep to each movement and go as long as you can. complete at least 6 sets
WOD
5 RMU (10 ring rows + 5 Dips)
3 DL (275/185)
200m run
1 Rope Climb
18min AMRAP