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WOD 08/16/2022

8/15/2022

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Lift: Warm up  2-3 Sets then right into work sets
Hang Power Snatch  3 x 8 Reps - E3M - build up
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WOD:  4 Sets @ High Sustainable Pace /85-90% - E8Ms
10 Calorie Row
10 KB Snatch L - 35/26 L1, 53/35 L2, 70/53 L3
10 KB Snatch R - same
10 Air Squats
5 S2O - 95/65 L1, 135/95 L2, 185/135 L3
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Extra Credit /Skill Work: 
Double Unders ​
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WOD 08/15/2022

8/14/2022

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Lift: Warm up - 2-3 Sets then right into work sets
Back Squat  3 x 4 Reps E3M - build up
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Accessory: 
Weighted Step Ups - 3 x 6 Reps (each side)
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Conditioning: 
Rowing Repeats
1000 Meter Row
Rest 1:1
1000 Meter Row
Rest 1:1
500 Meter Row Sprint
*Record splits
Or
Running Repeats
800 Meter Run
Rest 1:1
800 Meter Run
Rest 1:1
400 Meter Sprint
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Extra Credit:  
Toe 2 Bar - 3 x Max Reps
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WOD 08/13/2022

8/12/2022

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Saturday Class Time at 8 AM
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2 Person Partner WOD: E2M’s x 10 Sets

3 Hang Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
6 Ring Row L1, 6 Pull Ups L2, 3 Bar MUs L3
Max Calorie Row
2 Min Rest between Efforts
*Partner 1 goes and then at the 2 min mark, Partner 2 goes.  Switching back and forth for 10 sets each.
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WOD 08/12/2022

8/11/2022

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Lift: Warm up 2-3 Sets then right into work sets
Bench Press - 2 x 15 Reps - E3M - build up
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WOD/Conditioning:

8 Sets @ Sustainable Pace - try to keep them close to same time
6 Calorie Assault Bike L1, 8 Cal L2, 10 Cal L3
6 Burpees L1, 8 Burpees L2, 10 Burpees L3
10 Box Jump Overs - 20/14 L1, 24/20 L2, L3
Rest 1:1 ratio ​
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WOD 08/11/2022

8/10/2022

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Lift: Warm up 2-3 Sets then right into work sets
Deadlift 3 x 1 Rep - E3M - build up
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WOD: “Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift - 3/4 BW L1, 1 BW L2, 1.5 BW L3
Bench Press - 1/2 BW L1, 3/4 BW L2, 1 BW L3
Clean - 1/4 BW L1, 1/2 BW L2, 3/4 BW L3
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WOD 08/10/2022

8/9/2022

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Conditioning - Part A
15 Min AMRAP @ Sustainable Pace
20 Calorie Assault Bike
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
*Rest 10 Mins
Conditioning - Part B
15 Min AMRAP @ Sustainable Pace
20 Calorie Row
TBD
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WOD 08/09/2022

8/9/2022

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​Skill: Ring Muscle Ups - 3 x Max Reps
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Lift: 
Warm up 2-3 Sets then right into work sets
Strict Press - 3 x 8 Reps - E3M - build up
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WOD: 10 Min AMRAP
15 Power Snatch - 65/45 L1, 75/55 L2, 95/65 L3
10 T2B
5 Burpee over Bar
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Extra Credit / Testing

For time: 75 Wall Balls - 20/14 (try to go unbroken)
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WOD 08/08/2022

8/7/2022

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Monday 08-08-2022 Week #9
Lift: Warm up - 2-3 Sets then right into work sets
Back Squat 3 x 4 Reps E3M - build up
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Accessory: 
Single Leg RDLs - 3 x 6 Reps (each side)
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WOD/Conditioning: 
E3Ms x 5 Sets
AFAP (100% effort)
3 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 
3 Front Squats - same
3 S2O - same
9 Ring Rows L1, 9 Pull Ups L2, 9 C2B Pull Ups L3
9 Calorie Assault Bike
*Choose a barbell load that is challenging but you can go through unbroken for all 9 reps
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August 05th, 2022

8/5/2022

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Saturday class time at 8 am
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A: 12 Min Ladder
2-4-6-8-10-12-14-etc.
Calorie Row
Power Cleans - 135/95
Rest 4 Mins
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B: 12 Min AMRAP
2-4-6-8-10-12-14-etc.
Calorie Ski
Box Jumps
Rest 4 Mins
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C: 12 Min AMRAP
2-4-6-8-10-12-14-etc.
Calorie Bike
Wall Balls - 20/14
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WOD 08/05/2022

8/4/2022

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​Lift: Push Jerk  4 x 2 Reps - E3M - build up
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WOD: “Assault Repeatability Test”
3 Rounds @ 100% effort
15 Calorie Air Assault Bike
10 Kettlebell Swings 70/53
10 Burpees
10 Kettlebell Swings 70/53
10 Burpees
10 Kettlebell Swings 70/53
15 Calorie Air Assault Bike
*Rest 12 mins between efforts
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<<Previous

    Author

    Hello and Welcome to my Blog.
    My name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 12 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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