200 Meter Run or 250 Meter Row
6 Pull Ups - 6 Power Cleans
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WOD: 40 Min AMRAP @ moderate pace
200 Meter Farmers Carry* - 35/26 L1, 53/35 L2, 70/53 L3
3 Heavy Power Cleans @80-90%
1 Rope Climb or 10 Pull Ups
*5 Round trips
CrossFit Hot Springs |
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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row 6 Pull Ups - 6 Power Cleans --- WOD: 40 Min AMRAP @ moderate pace 200 Meter Farmers Carry* - 35/26 L1, 53/35 L2, 70/53 L3 3 Heavy Power Cleans @80-90% 1 Rope Climb or 10 Pull Ups *5 Round trips
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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row 5 Strict Press - 5 Push Press - 5 Push Jerk --- Strength/Lift: 3 Push Press E30sec x 8 Sets - moderate load 45-55% --- WOD: On a 3 Min Clock w/ 1 Min Rest / x 5 Rounds Row 500 Meter or Run 400 Meters Max Push Press whatever time is left on the 3 Min Clock 65/45 L1, 95/65 L2, 135/95 L3 Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row 8 Clean and Jerks 5 Burpees --- Strength/Lift: 1 Clean and Jerk (anyhow) E30sec x 8 Sets - moderate load 55-65% --- Rotating EMOM x 9 Mins Min #1 - 6-8 DB Snatch Left Side - 50/35 Min #2 - 6-8 DB Snatch Right Side Min #3 - 6-8 Weighted Step Ups - 24/20” Box / 50/35 DB --- WOD: 12 Min AMRAP 5 Clean and Jerks - 65/45 L1, 95/65 L2, 135/95 L3 10 Push Ups 15 Wall Ball - 14/10 L1, 20/14 L2 & L3 |
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