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  CrossFit Hot Springs

05/05/2015

5/4/2015

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Position Drills / Practice

3 Sets w/barbell
3 Behind Neck Tall Power Jerks
3 Front Tall Power Jerks
3 Behind Neck Power Jerks
3 Power Jerks

Strength (15 Mins)

Bench Press - 5/60, 5/65, 5/70, 5/75, 5/80%
--------------------
WOD:  15 Min AMRAP

250 Meter Row
5 Power Snatch 95/65 (Rx) - 135/95 (Rx+)
5 Strict Pull Ups (Rx) - 1 Rope Climb (Rx+)


Extra Credit/Accessory

Dumbbell Press 3 x 8 reps

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    Author

    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 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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