Max Row for Calories
Max Wall Ball - 20/14 Rx, 30/20 Rx+
Both Partners can work at the same time.
One Rower and One Wall Ball
Partners switch as needed
CrossFit Hot Springs |
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Saturday Class time at 8 AM: 2 Person Partner WOD --- 22 Min AMRAP:
Max Row for Calories Max Wall Ball - 20/14 Rx, 30/20 Rx+ Both Partners can work at the same time. One Rower and One Wall Ball Partners switch as needed
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Lift: Power Clean and Jerk 5 x 3 Reps --- Lift Deadlift 5-5-5 Find a Heavy set of 5 Reps on your last set - Try to improve by 5-10 lbs compared to 01-19-18 --- WOD: 5 Rounds 1 Min Max Effort Assault Bike 1 Min Rest / Walk *Score = Total Calories --- Longer than most videos I share but well worth watching. I discuss with you all regularly, that you should control the weight on the way down. This will reinforce that. Lift: Overhead Squat 3-3-3 Take about 10 Mins to find a Solid 3 Rep Max * Yes, from the rack. --- WOD: 15 Min Cap! 21-15-9 Overhead Squats - 65/ 45 L1, 95/65 L2, 135/95 L3 Box Jumps - 20/16 L1, 24/20 L2, 30/24 L3 *rest 5 mins start on 20:00 12-9-6 Toe 2 Bar DU's X1 (12,9,6) L1 attempts count, X3 (36,27,18) L2, X5 (60,45,30) L3 --- Great video that I've shared before. Please watch again. “Highway to Hell”
60 Min AMRAP 10-20-30-40-50-etc…… Calorie Assault Bike Meter Run (100, 200, 300 Meter etc…) Calorie Rowing Last done on 4/12/2017 and 12/21/2016 Skill: Chest 2 Bar Pull Ups & Full Snatch --- WOD: 2017 CF Open Workout 17.3 Prior to the end of 8:00, complete: 3 rounds of: 6 Chest-to-bar pull-ups 6 Full snatches, 95/65 lb. Then, 3 rounds of: 7 Chest-to-bar pull-ups 5 Full snatches, 135/95 lb. *Prior to 12:00, complete 3 rounds of: 8 Chest-to-bar pull-ups 4 Full snatches, 185/135 lb. *Prior to 16:00, complete 3 rounds of: 9 Chest-to-bar pull-ups 3 Full snatches, 225/155 lb. *Prior to 20:00, complete 3 rounds of: 10 Chest-to-bar pull-ups 2 Full snatches, 245/175 lb. Prior to 24:00, complete 3 rounds of: 11 Chest-to-bar pull-ups 1 Full snatch 265/185 lb. *If all reps are completed, time cap extends by 4 minutes. Modified Version Prior to 8:00 complete: 6 Rounds of: 6 Pull Ups 6 Full Snatch - 65/45 Prior to 12:00 3 Rounds of 7 Pull Ups 5 Full Snatch - 75/55 Lift: Power Snatch 5 x 3 Reps --- Lift: Back Squat 5-5-5 Find a Heavy set of 5 Reps on your last set - Try to improve by 5-10 lbs compared to 01-15-18 --- WOD: E2MOM x 5 - Sprint 100 Meters Or E2MOM x 5 - Row Sprint 150 Meters Saturday Class time at 8 AM
--- 2 Person Partner WOD --- 600 Russian KB Swings with 5 burpees at the top of every minute until finished. 26/35 L1, 53/3 L2, 70/53 L3 *You and your partner can work at the same time. Both partners do 5 burpees at the top of each minute. Yes, one partner might be faster and could do say...350 swings to the other partners 250 and you're finished. Lift: Full Clean and Jerk - 5 x 1 Rep - find a 1 Rep Max --- Lift: Deadlift - 3 x 5 Reps @ 50-60% --- WOD: 5 Min AMRAP 5 Pull ups L1, 5 C2B Pull Ups L2, 5 Muscle Ups L3 10 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3 Rest 3 Mins then Repeat! 5 Min AMRAP 5 Pull ups L1, 5 C2B Pull Ups L2, 5 Muscle Ups L3 10 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3 Skill: Kettlebell Snatch
WOD: 4 Rounds for time: 200 Meter Run 100 Meter Farmers Walk 53M/35W 10 Wall Ball 20M/14W 20 Push Ups 20 Vertical Kettlebell Swings 53M/35W 20 Air Squats 20 Double Unders or 50 Singles WOD: “Stairway to Heaven” Climb the highest in 45 Mins 2-4-6-8-10-12-14 etc………… Calories on Assault Bike Double Unders Calories on Rower ---- *Previously done on 3/22/17 and 12/7/16 |
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