5 x 5 @ 75%
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WOD: 10 Min AMRAP
5 Front Squats 135/95
5 Box Jump Overs 24/20
CrossFit Hot Springs |
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Strength: Back Squat or Front Squat
5 x 5 @ 75% ---------- WOD: 10 Min AMRAP 5 Front Squats 135/95 5 Box Jump Overs 24/20
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Class times at 8 and 9 AM
---------------- Individual WOD: Start 00:00 - 3 Min AMRAP 6 Power Cleans 95/65 6 Burpee over bar Stop @ 03:00 Rest 1 Min Start @ 04:00 - 3 Min AMRAP 5 Overhead Squats 95/65 5 Handstand Push Ups Stop @ 07:00 Rest 1 Min Start @ 08:00 - For time 21-15-9 Deadlifts 275/185 Ring Dips (scaled loads on DL 225/135 - 185/105) Strength: Thruster 1-1-1-1 - take 15 mins to find a Heavy 1 Rep - from floor, must stand tall first in front rack position (this isn't a "Cluster"), then front squat into a Thruster. From the time you start the front squat...the rest of the motion must be continuous until the bar is locked out over head. ------------- WOD: Start 00:00 - In 5 Mins - Max rounds/reps Run 50 Meters 20 DU's (scaled 50 singles) Start @ 05:00 - In 5 Mins - Max rounds/reps 5 Clusters 135/95 5 Toe 2 Bar Start @ 10:00 - In 5 Mins - Max rounds/reps 10 Box Jump Overs 30/24 1 Rope Climb Stop @ 15:00 ------------------ A lot of you have seen this video before. Please watch again. Remember also...unlike here, we will be cleaning the weight...you are not using a rack. |
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