5 Min Assault Bike - 30 sec @85% / 30 sec @50%
10 Push Press (no rack) - 135/95 Rx+, 95/65 Rx
20 Alternating Deadbugs
CrossFit Hot Springs |
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45 Min AMRAP 5 Min Assault Bike - 30 sec @85% / 30 sec @50% 10 Push Press (no rack) - 135/95 Rx+, 95/65 Rx 20 Alternating Deadbugs
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Strength: Front Squat - 70% x 5, 80% x 4, 85% x 3, 90% x 3 *For those of you that have been doing all the extra (all the squatting and extra Oly work) these past four weeks. --- 15.1 & 15.1a Prep WOD 20 Min Ping Pong EMOM Odd - 15 Toe 2 Bar Even - 10 Deadlifts + 5 Snatches - 115/75 Rx* *Scale accordingly --- Directly after: 6 Min Cap -- Clean and Jerk - 1 Rep Max --- Extra Credit: Incline Prone Cuban Press - 3 x 12 Reps --- If you do these, you will not use much weight on. Especially if it's your first time to do them. 5 # plates will probably be it. Strength: Power Snatch - 12 x 1 Rep @75% EMOM *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 - 75% x 6, 85% x 4, 90% x 4 *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 - 70% x 5, 80% x 4, 85% x 3, 90% x 3 --- WOD: 10 Min AMRAP 5 Pull Ups Rx - C2B Rx+ 10 Push Ups - Hand Release Rx+ 15 Wall Balls - 20/14 Rx, 30/20 Rx+ --- Extra Credit: Glute Ham Raises - 3 x 10-12 Reps Quite a few of you have done these before. If this is your first time doing them, maybe only do 2 X 10. You'll thank me later. Those that do them already, hold a 25 # plate if you want. Saturday Team Wod - Class time at 8 AM
--- Team of 4 Station #1 Max Calories Assault Bike Station #2 10 Clean and Jerk 95/65 Rx, 135/95 Rx+ Station #3 Max Pull Ups Rx, Max Pull Up + Toe 2 Bar Rx+ Station #4 Rest --- 4 Stations - 1 Partner on each Station. Station #2 sets the pace with 10 Clean and Jerk. There will always be one partner resting on Station #4. Continue to rotate thru for 32 Mins Total Score = Total Calories on Assault + Total Thrusters + Total Pull Up / T2B --- *I will probably make an adjustment to this in the morning on the # of reps on the CnJ. I want that part to pace at :45 to 1:00. Strength: Full Snatch - 70/2, 75/1, 80/1, 85/1, 90/1, Max Out - 3 Attempts *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 - 70% x 8, 75% x 8, 80% x 8 *People following all the extra squatting and Oly work should do BS here --- Strength: DL - 60% x 5, 65% x 5, 70% x 5 reps x 2 sets --- WOD: 12 Min AMRAP @85% Row 350 Meters 10 Russian KB Swings - 106/70 Rx+, 70/53 Rx 5 Burpees over Erg 30 Double Unders Rx+, 20 Double Unders Rx --- Accessory: Dips - 3 x 12-15 Reps and Strict Pull Ups - 3 x 8-12 Reps Strength: Power Snatch (from knee) - 1 RM *Only if you can get there early for class or if you have more than the standard hour, do you do this. --- WOD: Repeat 4 times - Total of 40 Mins 5 Min Max Calorie Assault Bike then 5 Mins Max Rounds and Reps (2016 CF Open WOD 16.1) 25 Ft Overhead Walking Lunge Steps - 95/65 8 Burpees over bar 25 Ft Overhead Walking Lunge Steps - 95/65 8 Chest 2 Bar Pull Ups Score = Total Calories + Total Rounds and Reps of 16.1 *Some of you may choose to use the rower instead of the Assault Bike and we’ll also start 3 people and then once there off...another 3 on the bikes. Anyone planning on signing up for the 2017 CF Open, you get to use the Assault Bike. Strength: Hang Power Clean - 3 x 3 Reps - work up to last set being heaviest *No, warmup sets don’t count towards the three sets. You’ll know when you should start counting a set as a work set. --- Front Squat - 70% x 5, 75% x 5, 80% x 5, 85% x 5 *Those of you that have been doing all the extra (all the squatting and extra Oly work) these past three weeks will do Front Squat today. --- Pendlay Row: 3 x 8 Reps --- WOD: Complete the following Couplet - Every Min on the Min for 8 Mins (8 Round EMOM) 1 Power Clean - 225/155 Rx+, 155/95 Rx * 30 Double Unders Rx+, 20 Double Unders Rx *Scale to a doable but challenging weight. For example, I can’t do 225 for multiple rounds. I’ll use 185 to 200#. --- Extra Credit/Accessory Work: Glute Ham Sit Ups - 3 x 12-15 Reps Strength: Full Clean @80% - EMOM x 10 Mins *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 - 70% x 8, 80% x 6, 85% x 6 --- Strength: DL - 70% x 5, 75% x 5, 80 x 5, 85% x 5 --- WOD: For time 21-15-9 Overhead Squats - 95/65 Vertical KB Swings - 53/35 --- Squat Video with Mark Bell, the Wells sisters and Alex LaChance. Good tips and reinforcement of things we've discussed before. Please watch. Strength: Full Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 2+1, 80% x 3+1 *Only if you can get there early for class or if you have more than the standard hour, do you do this.
--- Strength: BS - 60% x 10, 65% x 10, 70% x 8, 75% x 8 --- Strength: DL - 60% x 5, 65% x 5, 70% x 5 x 2 sets --- WOD: 3 Rounds for time 50 Air Squats 15 Hand Release Push Ups 10 Power Cleans - 135/95 Those capable, instead do -- "Nasty Girls" 3 Rounds for time: 50 Airsquats 7 Ring MU's 10 Hang Power Cleans 135/95 Class time tomorrow at 8 AM
---- Team Workout - Group of 3 1200 Meter Row 30 Power Snatch - 135/95 Rx+, 95/65 Rx 1200 Meter Row 60 Push Press - 135/95 Rx+, 95/65 Rx 1200 Meter Row 60 Russian KB Swings - 70/54 Rx+, 53/35 Rx 1200 Meter Row 30 Shoulder 2 Overhead - 135/95 Rx+, 95/65 Rx |
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