---
20 Min AMRAP , With Partner
15 Bench Press 75/55 L1, 115/75 L2, 135/95 L3
10 Dual Dumbbell Box Step-Ups 20'' 25/15 L1, 35/25 L2, 50/35 L3
5 Devils Press 25/15 L1, 35/25 L2, 50/35 L3
CrossFit Hot Springs |
|
Saturday Class Time at 8 AM
--- 20 Min AMRAP , With Partner 15 Bench Press 75/55 L1, 115/75 L2, 135/95 L3 10 Dual Dumbbell Box Step-Ups 20'' 25/15 L1, 35/25 L2, 50/35 L3 5 Devils Press 25/15 L1, 35/25 L2, 50/35 L3
0 Comments
Weightlifting - E2M, 6 Sets 2 Low Hang Squat Cleans + 1 Split Jerk Starting @ 70% and increasing by feel today to around 8 RPE --- WOD: 5 Sets 2:00 minute AMRAP 6-7-8-9-10 Thrusters 75/55 L1 95/65 L2, 135/95 L3 Calorie Row 12/9 L1, 13/10 L2, 15/12 L3 -Max Banded or Toe Spot L1, Max Strict Pull-Ups L2 & L3 in the Remaining Time Strength: Deadlift - E3M, 5 Sets
6 Reps @ 70%, 6 Reps @ 70%, 4 Reps @ 75%, 4 Reps @ 75%+, 4 Reps @ 80% --- WOD: Calorie Bike 20/14 L1, 25/18 L2, 30/22 L3 Burpees 10 L1, 15 L2 & L3 Single Unders 120 L1, Double Unders 60 L2, DU's 90 L3 Burpees 10 L1, 15 L2 & L3 Calorie Bike 20/14 L1, 25/18 L2, 30/22 L3 Goal: Sub 7 minutes Time Domain 6-9 minutes Time Cap: 10 minutes WOD: 30 Min AMRAP
5-10-15-20-25....Abmat Situps L1, Alternating Toes to Bar L2, T2B's L3 100ft Single Arm Overhead Carry (Right) 35/26 L1, 53/35 L2,70/53 L3 200m Run 100ft Single Arm Overhead Carry (Left) 200m Run --- Optional Accessories 8 Min for Quality 15/15 Banded Terminal Knee Extensions :15/:15 Copenhagen Plank 100ft Reverse Sled Drag, For Load Workout Primer 8 Min EMOM Min 1: Ring Muscle-Up Drills Min 2: Pause Snatch Pull + Low Hang Squat Snatch --- Weightlifting + Gymnastics Conditioning 20 Min EMOM Min 1: 3 Hang Power Snatch + 3 Overhead Squats L1, 3 Low Hang Squat Snatch L2 & L3 Min 2: Unbroken Set Strict Pull-Ups + Unbroken Set Strict Ring Dips L2, Max Ring Muscle-Ups L3 Min 3: Calorie Bike 10/7 L1, 13/10 L2, 15/11 L3 Min 4: Rest % on the Low Hang Squat Snatch should be at 70%+ of 1RM Snatch Saturday Class Time at 8 AM
--- WOD: 20 Min AMRAP, Alternating Full Rounds with a Partner 3 Hang Pwr Clean 75/55 L1, Power Clean 115/75 L2, 155/105 L3 6 Shoulder to Overhead 9 Deadlifts --- Extra/Optional/Accessories: Midline/ Overhead / Posterior Chain Complete for Quality - 50 Barbell Z - Press 100 Barbell Hip Thrusts Load: Choice on load that allows for sets to be completed in 10-15 reps at a time. WOD: 3 Sets, For Time
200m Run Pull-ups 5 L1, 9 L2, 10 L3 Push-Ups 10 L1, 15 L2, 20 L3 Air Squats 15 L1, 21 L2, 30 L3 200 M Run L1, 400m Run L2 & L3 Air Squats 15 L1, 21 L2, 30 L3 Push-Ups 10 L1, 15 L2, 20 L3 Pull-Ups 5 L1, 9 L2, 10 L3 200m Run Rest 2:00 between sets Goal: 7 - 9 Min/Round, 25 to 30 Min Total Time Cap: 40 minutes --- Extra/Optional/Accessories : Lats / Biceps 3 sets, For Quality 10/10 Single Arm DB Row 10 DB Zottman Curls 10-12 Glute Bridge DB Pull-Overs Gymnastics Skill Work: Handstand Walk Skills and Drills
*Lots of scaling can be done here to lower skill levels working toward this. 10 - 15 Minutes --- WOD: 20:00 EMOM Min 1: Max Wall Walks L1, Max Handstand Walk L2 & L3 Min 2: Max Calorie Row Min 3: Max Alternating Dumbbell Snatch 25/15 L1, 35/25 L2, 50/35 L3 Min 4: Rest Every 3ft = 1 Rep --- Extra/Optional/Accessories : Isometrics / Obliques 3 Sets, For Quality :20 Tall Kneeling Dual KB Overhead Hold :30/:30 Standing Paloff Press Hold 100/100ft Chaos Suitcase March Weightlifting/Hang Power Cleans:
5 Reps - E2M, 5 Sets Perform all sets between 70-80% of 1RM Power Clean Record Each Working Set --- WOD: 8 Min AMRAP Single Unders 20 - 40 - 60...etc L1, DU's 10 - 20 - 30...etc L2, 20 - 40 - 60...etc L3 10 Front Rack Reverse Lunges 45/35 L1, 95/65 L2, 135/95 L3 Score = Rounds + Reps *If you have a limited front rack position, you can do back rack. --- Extra/Optional/Accessories: Hamstrings / Erectors 4 Sets, For Quality 6-8 Glute Ham Raises :30 Weighted Sorenson Hold 10/10 Side Lying Banded Clam Shells Strength: Strict Press
8 Min EMOM 5 @ 00x0 Tempo - @ 50-60% --- WOD: 6 Rounds for Max Reps 1:00 AMRAP / 1:00 Rest 10 Kipping Knee Raises L1, Alternating Toes to Bar L2, Toes to Bar L3 Max Burpee Box Jump Overs 24/20'' BBJO can be lateral or facing Score = Sum Total Reps |
AuthorHello and Welcome to my Blog. |