WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday 1-9-18
Skill
Bar MU skills
1) Kipping C2B (banded if needed)
2) Glide Kip (start on bench and end on bench)
3) Glide Kip with high knees
4) Attempt Bar MU. Glide Kip + knee and hips to bar.
Open WOD 15.1
A) 9min AMRAP
15 T2B
10 DL (115/75)
5 Power Snatches (115/75)
B) 6 min to Establish 1RM
Clean and Jerk
Friday 1-5-18
Strength
Cleans
5-5-5-5-5
Work to a heavy set of 5. Reset between reps.
WOD
For Time
5 S2OH (135/95)
20 Box Jumps (30/24)
10 S2OH
15 Box Jumps
15 S2OH
10 Box Jumps
20 S2OH
5 Box Jumps
Cashout–
For Time
200m Row
200m run
Thursday 1-4-18
Skill
Review T2B
Then, Death by T2B
WOD
2RFT
50 Sit-ups
40 Push-ups
30 Ring Rows
20 SandBag over Shoulder
2 Rope Climbs
100m run
Cashout- Bar MU’s
Wednesday 1-3-18
Strength
OHS
5-5-5-5-5…
WOD
100 DU’s then,
8-7-6-5-4-3-2
Hang Squat Snatch (115/85)
Burpees over Bar (must be a two foot take off)
100 DU’s
Cashout– lateral raises/ Tricep ext.
Tuesday 1-2-18
CF4P BenchMark WOD
For Time
500m Row
20 Pull-ups
20 DL (225/135)
20 Sit-ups
20 WB (20/14)
20 Burpees
20 KBS (62/35)
Run 400m
Cashout– Hip / Shoulder Mobility
Friday 12-29-17
Strength
Find 1RM Power Clean
20min Time cap
WOD
4RFT
15 DL (225/165)
12 Box Jumps
400m run
Thursday 12-28-17
Strength
Front Squat
3×3
Back Squat
3×3
WOD
2RFT
50 WB (20/14)
20 Hang Power Snatches (95/65)
10 Ring Dips
Cashout-HS Holds (3 attempts)
Wednesday 12-27-17
Skill
Gymnastic skills
A) controlled kips off rig
B) kipping knees to Elbows (find rhythm)
C) banded C2B negative pull-ups (work negative, Strict)
D) banded ice cream makers
E) kipping hips to waist on RINGS
Work each movements, complete at least 10 good reps, if you feel comfortable move to next movement.
WOD
5-10-15-5-10-15
Pull-ups (RX+ C2B)
Hollow Body Sit-ups
KBS (53/35)
Back Extensions
Cashout– Bar Muscle UPS
