:45 Max Calories Assault Bike
2:15 Walk / Rest
CrossFit Hot Springs |
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Conditioning: Every 3 Mins for 30 Mins
:45 Max Calories Assault Bike 2:15 Walk / Rest
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Strength: Strict Press - 3 x 5 Reps @80% - E3M
--- Accessory: Side Lateral DB Raise - 3 x 12 Reps --- WOD: 5 Rounds for time 20 Ring Row X 2 L1, Chin over Bar L2, C2B Pull Ups - L3 40 Push Ups 60 Air Squats Strength: Back Squat - 3 x 5 Reps @80% - E3M --- Accessory: Single Leg RDL - 3 x 8 Reps (each leg) --- WOD: Every 3 Mins x 5 Sets 3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3 6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 9/7 Calorie Assault Bike SPRINT! --- Extra Credit: 50 Ab Wheel Roll Outs Saturday Class time at 8 AM
--- 30 Min AMRAP 2 Partner Workout Station #1 - 250 Meter Row Station #2 - 10 Wall Ball + 10 Russian KB Swings *Partners flip flop back and forth between stations with the 250 Meter Row setting the pace! Score = Total Calories + Total Reps Wall Ball - 20/14 KB - 70/53 Strength: Bench Press - 2 x Max Reps @80% - E3M --- Conditioning - Part A 3 Rounds - Start 00:00 8 R-Arm Kettlebell Bottoms Up Press - 18/13 L1, 26/18 L2, 35/26 L3 8 L-Arm Kettlebell Bottoms Up Press - same 30/25 Calorie Assault Bike Start 12:00 Conditioning - Part B - For time 10-9-8-7-6-5-4-3-2-1 Burpee Box Over - 20/14 L1, 24/20 L2, 30/24 L3 Ab Mat Sit Ups x 1 L1, Ab Mat Sit Ups x 2 L2, GHD Sit Ups L3 Strength: Deadlift - 2 x Max Reps @80% - E3M --- Lift: Power Snatch - 5 x 1 Rep - EMOM - build up --- WOD: 3 Min AMRAP w/ 2 Min Rest x 3 Sets 3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 6 Ring Rows L1, 6 Chest 2 Bar Pull Ups L2, 6 Bar Muscle Ups - L3 9 Air Squats L1, 9 Jumping Air Squats - L2, 9 Pistols - L3 Strength: Strict Press - 2 x Max Reps @80% - E3M --- Skill: Handstand Holds or Walks --- WOD: 10 Min AMRAP 20 Push Ups L1, 10 HSPUs L2, 40’ Handstand Walk L3 12 Alt DB Snatch (from floor) 35/20 L1, 50/35 L2, 70/50 L3 |
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