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05/23/2014

5/22/2014

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Warmup:  500 M Row, Russian KB swings...any mobility you need to do.

Any of you that missed last Friday's 1 Rep Max Conventional Deadlift...should do that instead today.
------------
Strength:  

Sumo Deadlift 3 x 1 rep 

Stiff Leg Deadlifts 3 x 6 reps
----------------

Wod:  "Jackie"

1000 Meter Row

50 Thrusters 45/35

30 Pull Ups

NO ONE...I REPEAT...NO ONE better drop a bare barbell tomorrow when you finish the thrusters.  

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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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