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WOD - (15 Min Time Cap)
30 Front Squats - 75/55 L1, 105/75 L2, 135/95 L3
30 Calorie Row
30 Front Squats - same
CrossFit Hot Springs |
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Strength - (18 Mins) Back Squat - 5 x 5 Reps @80% - E3M --- WOD - (15 Min Time Cap) 30 Front Squats - 75/55 L1, 105/75 L2, 135/95 L3 30 Calorie Row 30 Front Squats - same
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Strength: Bench Press - 4 x 5 Reps @80% - E3M --- Accessory: 1 1/4 Front Squats - 3 x 6 Reps --- WOD: “Chief” 3 Min AMRAP / 1 Min Rest x 5 Rounds 3 Power Cleans - 95/65 L1, 135/95 L2, 185/125 L3 6 Push Ups 9 Air Squats Strength: Deadlift - 4 x 5 Reps @80% - E3M
--- WOD: 2 Min Max Effort / 2 Min Rest x 2 Rounds Power Snatch - 55/35 L1, 65/45 L2, 75/55 L3 Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3 Thrusters - 55/35 L1, 65/45 L2, 75/55 L3 Ring Rows L1, Pull Ups L2, C2B Pull Ups L3 Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3 Sled Push (20 Yards and back) - 50/20 L1, 90/50 L2, 180/90 L3 Skill / Prep Work HSPUs Double Unders --- WOD: 60 Min AMRAP - L1, 75 Min AMRAP - L2, 90 Min AMRAP - L3 1000 Meter Row - L1, 1200 Meter Row - L2, 1500 Meter Row - L3 200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3 5 Wall Walks L1, 10 HSPUs L2, 15 HSPUs L3 10 DUs or Attempts L1, 50 DUs L2, 100 Double Unders L3 Strength: Strict Press - 4 x 5 Reps @80% - E3M
--- Accessory: Stationary Dips - 3 x Max Reps --- WOD: For time 30 S2O - 95/65 L1, 135/95 L2, 155/105 L3- No Rack 30 Calories Assault Bike 30 S2O - same Strength: Back Squat - 4 x 5 Reps @80% - E3M --- Accessory: Reverse Standing Lunge Steps - 3 x 6 Reps - each side --- WOD: 4 Rounds for time (16 Min Cap!) 500 Meter Row 10 KB Snatch Left - 35/26 L1, 53/35 L2, 70/53 L3 10 KB Snatch Right - same Previously done on 07-02-2018 Saturday class time at 8 AM - Individual Workout
--- 8 Rounds 10 Hang power cleans - 75/55 L1, 105/75 L2, 135/95 L3 15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 250 Meter Row Strength: Bench Press - 3 x 5 Reps @80% - E3M --- Skill: Turkish Getups - 3 x 5 Each Side --- WOD - “Double Cross” 18 Min “Ladder” 2-4-6-8-10-12-etc…… Double Unders x 1 L1, x 2 L2, x 5 L3 Thrusters - 55/35 L1, 75/55 L2, 115/75 L3 *Every 3 Rounds 30 Yard Sled Push - 50/30 L1, 90/50 L2, 180/100 L3 - after the rounds 6,12,18,24,30 Strength: Deadlift - 3 x 5 Reps @80% - E3M --- WOD: On a 2 Min Clock x 5 Sets - Rest 2 Mins between efforts 5 Rack Chins L1, 5 C2B Pull Ups L2, 5 Bar Muscle Ups - L3 5 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 Max Calorie Bike --- Extra Credit: Spiderman Planks - 3 x 8 Reps (each leg) WOD: 12 Rounds for time - w/ a STRICT 50 Min Cap! 300 Meter Row L1, 400 Meter Row L2, 500 Meter Row L3 1 Rope Climb or 12 Ring Rows L1, 2 Rope Climbs L2, 3 Rope Climbs L3 |
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