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WOD: 45 Min AMRAP
Max Meter Row
Every 5 Mins -
10 One Arm Russian Swings 35/36 Left + One Arm Russian Swings Right
10 DB Snatch 35/26 Left + 10 DB Snatch 35/26 Right L2
10 KB Snatch 53/35 Left + 10 KB Snatch 53/35 Right L3
CrossFit Hot Springs |
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Skill: KB Snatch --- WOD: 45 Min AMRAP Max Meter Row Every 5 Mins - 10 One Arm Russian Swings 35/36 Left + One Arm Russian Swings Right 10 DB Snatch 35/26 Left + 10 DB Snatch 35/26 Right L2 10 KB Snatch 53/35 Left + 10 KB Snatch 53/35 Right L3
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Warm Up: Mobility - Agility Drills - then 3 Rounds @ slow pace 15 Light KB Presses (each side) 150 Meter Row --- Skill: Free Standing Head Stands - 3 x Max Time --- Strength: Strict Press - 4 x 12 Reps E3M --- WOD: 5 Min AMRAP 5 Ring Rows L1, 5 C2B Pull Ups L2, 5 Bar MUs L3 5 Hanging Knee 2 Midline L1, 5 T2B L2, 10 T2B L3 5 Push Jerks - 65/45lbs L1, 5 HSPUs L2, 10 HSPUs L3 Rest 5 Mins Repeat - where you left off Score = Total Rounds and Reps --- Superset 1a. Single Arm DB Snatch - 4 x 8 reps (each arm) no rest 1b. Single Arm Heavy DB Curls - 4 x 8 reps (each arm) 120 sec rest --- Extra Credit: 6 x 20 Yards Bandbell (back rack) Carries - fast, moderate weight, rest as needed between efforts Warm Up: Mobility - Agility Drills - then 2 Rounds @ slow pace 20 Front Squats/Back Squats w/ empty bar 20 Calorie Bike --- Strength: Back Squat - 8 x 3 @ 50% - EMOM --- WOD: 10 Rounds for time - 20 Min Cap! 10 DLs - 95/65 L1, 135/95 L2, 185/135 L3 5 Burpee Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3 --- Superset: 1a. Stiff Leg Sumo DL - 4 x 8 reps no rest 1b. Inverted Rows - 4 x 15-20 reps 120 sec rest --- Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts Warm Up: Mobility - Agility Drills - then 2 Rounds @ slow pace 20 FS/BS w/ empty bar 20 Calorie Bike --- Strength: Back Squat - 8 x 3 @ 50% - EMOM --- WOD: 10 Rounds for time - 20 Min Cap! 10 DLs - 95/65 L1, 135/95 L2, 185/135 L3 5 Burpee Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3 --- Superset: 1a. Stiff Leg Sumo DL - 4 x 8 reps no rest 1b. Inverted Rows - 4 x 15-20 reps 120 sec rest --- Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts On a 3 min clock
2 Min Max Calorie Assault Bike Max Cleans 65/45 L1, 95/65 L2, 135/95 L3 Rest 3 Mins, Repeat 6 Times Score = Calories + Cleans *Partners alternate between 3 Min AMRAPs (someone is always working) Lift: BP - 5 x 5 Reps @75% - E3M --- WOD: On a 2 Min Clock 5 Burpee over Barbell + Run 200 Meters Max Push Press - 65/45 L1, 95/65 L2, 135/95 L3 Repeat 5 times *No rest between rounds --- Bonus: Superset 1a. Close Grip Bench Press - 4 x 8 reps no rest 1b. Weighted Dips - 4 x 6 reps 120 sec rest between Supersets Lift: Dead lift - 4 x 12 Reps - E3M --- WOD: 10 Min EMOM 5 Burpees + 10 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 --- Bonus: Superset 1a. Heavy Russian KB Swings - 4 x 15 reps no rest 1b. Pendlay Rows - 4 x 8 reps 120 sec rest --- Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts Skill: Strict Leg Lifts - 5 x 5 Reps
--- WOD: 12 Rounds - 45 Min CAP! 300 Meter Row L1, 350 Meter Row L2, 400 Meter Row L3 5 Pull Ups L1, 1 Rope Climb L2, 2 Rope Climbs L3 Skill: Toe 2 Bar - 3 x 30 sec max rep attempts
--- Lift: Press - 8 x 3 Reps @ 50% - EMOM --- WOD: 10 Min Capacity Test by OPT 4 Min Max Cal Row 3 Min Max Pull Ups 2 Min Max Bodyweight Back Squats (3/4 BW for Women) 1 Min Max Push Press - 135/95 *Previously done on 06/22/2016, 7/20/2017, 10/03/2017 --- Bonus: Superset 1a. Single Arm DB Press - 4 x 8 reps (each arm) no rest 1b. Heavy DB Shrugs - 4 x 15 reps (squeeze at top 1 sec) 120 sec rest --- Extra Credit: 6 x 20 Bamboo Bar Carries - fast, moderate weight, rest as needed between efforts Lift: Back Squat - 5 x 5 @ 75% - E3M --- WOD: 21-15-9 "Elizabeth" Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3 Bench Dips L1, Dips L2, Ring Dips L3 *The benchmark workout is 135/95 and Ring Dips --- Bonus: Superset 1a. Single leg squats - 4 x 10 reps (5 each leg) no rest 1b. GHD Sit Ups - 4 x 10 reps 120 sec rest --- Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts |
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