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WOD: 45 Min AMRAP
Max Calorie Assault Bike
Every 5 Mins - 200 Meter Run / med ball - 20/14
*start w/ Run
CrossFit Hot Springs |
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Strength: Full Snatch - 10 x 2 reps @50% EMOM*Only if you can get there early for class or if you have more than the standard hour, do you do this. --- WOD: 45 Min AMRAP Max Calorie Assault Bike Every 5 Mins - 200 Meter Run / med ball - 20/14 *start w/ Run
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Strength: Overhead Squat - Find a 3 RM *Only if you can get there early for class or if you have more than the standard hour, do you do this. Those that have been doing all the extra squatting and Oly will move on to the WOD from here. --- Skill: Snatch - Progressions High Hang Power (Power Position at Hips) - Position #1 Low Hang Power (Just above Knees) - Position #2 Lift Off (Mid Shin or from floor) - Position #3 *Repeat above but go into a Squat Snatch - Beginners can Power then OH Squat WOD: 9 Mins - 2015 CrossFit Open WOD 15.2 Every 3 minutes for as long as possible complete From 0:00 - 3:00 2 Rounds of 10 Overhead Squats 95/65 10 Chest 2 Bar Pull Ups From 3:00 - 6:00 2 Rounds of 12 Overhead Squats 95/65 12 Chest 2 Bar Pull Ups From 6:00 - 9:00 14 Overhead Squats 95/65 14 Chest 2 Bar Pull Ups etc…… Strength: Full Clean - 80% 1 x 5 sets - count your misses - (do this before your Squats & Deads) *Only if you can get there early for class or if you have more than the standard hour, do you do this. --- Strength: FS / BS - 80% x 5, 85% x 2, 90% x 2, 100% x 1 *Those of you that have been doing all the extra (all the squatting and extra Oly work) these past six weeks will do Back Squat today. --- Strength: DL - 75% x 5, 80% x 4, 85% x 4 - -- WOD: 4K Row --- Accessory: Pendlay Rows - 3 x 6 Reps --- Start paying attention at the 1:25 mark of the video Saturday class time at 8 AM - come prepared, you'll be outside for a short duration 4 times.
------------- 3 Person Partner Workout 200 Meter Sandbag Run - relay style - 35/25 Rx, 45/35 Rx+ 100 Power Snatch - 95/65 Rx, 135/95 Rx+ 200 Meter Sandbag Run - relay style - 35/25 Rx, 45/35 Rx+ 100 Overhead Squats 95/65 Rx, 135/95 Rx+ 200 Meter Sandbag Run - relay style - 35/25 Rx, 45/35 Rx+ 100 Power Cleans - 95/65 Rx, 135/95 Rx+ 200 Meter Sandbag Run - relay style - 35/25 Rx, 45/35 Rx+ 100 Power Jerks - 95/65 Rx, 135/95 Rx+ Runs are all Relay Style (each partner runs 200 M) Lifts are split between the 3 Partners as you wish, 1 working at a time Strength: Split Jerk - 15 Mins to find a Heavy Single *Only if you can get there early for class or if you have more than the standard hour, do you do these two movements. --- Strength: FS / BS - 80% x 4 x 3 sets *Those of you that have been doing all the extra (all the squatting and extra Oly work) these past five weeks will do Back Squat today. --- DL - 65% x 5, 70% x 5 x 2 sets --- WOD: On a 2 Min Clock x 6 Rounds 30 Yard Sled Sprint - 135/90 Rx+, 90/45 Rx Max Vertical KB Swings - 70/53 Rx+, 53/35 Rx rest 2 Mins between efforts/rounds --- Accessory: Single Leg RDL - 3 x 10 Each Leg *Start light on these. Strength: Bench Press - 5 x 3 Reps - challenging NOT 3 RM Power Clean: 15 Mins to find a Heavy Triple *Only if you can get there early for class or if you have more than the standard hour, do you do these two movements. --- 5 AM Class...set your alarm clocks 5 minutes early if you have to. Yes, you can do that and not die. I’ll be here by 15 til so that y’all can start on the hour or once you’ve warmed up. --- WOD: 60 Min AMRAP 2000 Meter Row 1 Rep Max Power Clean - Pick your weight you can do under fatigue. Don't fail. You can change weight - start lighter then go up or lighten load as you get tired. Score = Total Meters + Total Weight --- I've posted the below video on Common Rowing Technique errors numerous times. Definitely worth rewatching if it's been a while and especially if it's the first time you've seen it. Skill: Not for time!!! *Only if you can get there early for class or if you have more than the standard hour, do you do this. 9-7-5 Kettlebell Snatch Right - 53/35 Kettlebell Snatch Left - same Muscle Ups --- Skill: Kettbell Snatch practice - 10 Mins --- WOD: 10 Min AMRAP 15 Cal Assault Bike 15 Wall Ball - 30/20 Rx+, 20/14 Rx rest 5 Mins 5 Min AMRAP 5 Thrusters - 135/95 Rx+, 95/65 Rx 10 Pull Ups - C2B Rx+, Chin over bar Rx rest 5 Mins 10 Min AMRAP 15 Cal Assault Bike 15 Wall Ball - 30/20 Rx+, 20/14 Rx --- Accessory: Glute Ham Raises - 3 x 10-12 Reps Strength: Full Snatch - 80% x 1 x 5 sets - count your misses *Only if you can get there early for class or if you have more than the standard hour, do you do this. --- Strength: FS / BS - 80% x 6, 90% x 3, 95% x 2 *Those of you that have been doing all the extra (all the squatting and extra Oly work) these past five weeks will do Back Squat today. --- DL - 70% x 4 , 80% x 4 x 2 sets --- WOD: Ping Pong EMOM - 12 Mins Odd - 20 Russian Power Swings 106/70 Rx+, 70/53 Rx Even- 5 Front Squats 135/95 Rx+, 95/65 Rx (no rack, first one can be a full clean) *looking for perfect technique and proper, full range of motion **Power swing simply means you're trying to pull it down and go faster --- Accessory: Single Arm KB Press - 3 x 8 Reps each arm Saturday Class time at 8 AM - Team WOD - Teams of 3
--- 2 Rounds of 1 Min Max Calorie Row then 30 Power Snatch - 135/95 Rx+, 95/65 Rx then 2 Rounds of 1 Min Max Calorie Assault Bike then 60 Push Press - 135/95 Rx+, 95/65 Rx then 2 Rounds of 1 Min Max Calorie Row then 60 Russian KB Swings - 70/53 Rx+, 53/35 Rx then 2 Rounds of 1 Min Max Calorie Assault Bike then 30 Shoulder 2 Overhead - 135/95 Rx+, 95/65 Rx --- *Split up the work as you wish on the reps. **Each teammate rows/rides twice before doing the lift Strength: Snatch High Pull + Hang Full Snatch - 6 x 1 Rep of Complex at 70% of 1 RM Snatch --- FS / BS - 65% x 6, 75% x 6, 80% x 6 *Those of you that have been doing all the extra (all the squatting and extra Oly work) these past four weeks will do Back Squat today. --- DL - 60% x 5, 65% x 5, 70% x 5 x 2 sets --- WOD: Every 5 Mins x 6 Rounds 30 Yard Sled Sprint - 90/45 Rx+, 50/25 Rx 100 Meter Farmers Carry - 70/53 Rx+, 53/35 Rx *rest whatever time left on the 5 Min clock --- Some of you may not be familiar with the snatch pull so here you go. |
AuthorHello 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. |