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2 Person Partner Workout - Follow the Leader
28 Min AMRAP
8 T2B
10 "Curtis P’s" - Power Clean + Lunge Left Leg + Lunge Right Leg + S2O - 75/55
14/12 Calorie Row
CrossFit Hot Springs |
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Saturday Class Time at 8 AM --- 2 Person Partner Workout - Follow the Leader 28 Min AMRAP 8 T2B 10 "Curtis P’s" - Power Clean + Lunge Left Leg + Lunge Right Leg + S2O - 75/55 14/12 Calorie Row
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Warm Up: Mobility/Agility Drills then 3 Rounds 200 Meter Run or 250 Meter Row 8 Hang Power Clean 8 Hang Power Snatch --- Strength/Lift: Muscle Snatch 10 Mins to find a 1 Rep Max --- WOD - Part A 12 Min Rotating EMOM Min #1 - 8 Power Snatch - 65/45 L1, 75/55 L2, 95/65 L3 Min #2 - 10 Clean and Jerk - Same *Rest 4 Mins then Part B Part B 12 Min Rotating EMOM Min #1 - 12 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 Min #2 - 12 Wall Ball - 14/10 L1, 20/14 L2&L3 Warm Up: Mobility/Agility Drills then 3 Rounds
10 Calorie Bike / Row 5 Front Squats 10 Jumping Jacks --- Strength/Lift #1: Back Squat 3 x 3 Reps @ 75-85% - E2Ms --- Strength/Lift #2: 1 1/4 Front Squat 3 x 5 Reps @ 55-65% - E2Ms --- WOD: E6Ms x 4 Sets 20 Cal Row / Ski 15 Push Ups L1, 5 HSPUs L2, 15 HSPUs L3 10 Double DB/KB Power Clean - 25/15 L1, 35/25 L2, 50/35 L3 5 Double DB/KB Box Step Overs - 20/14 L1, 24/20 L2&L3 - same weight *Try to get done by 4 Mins w/2 Min Break = E6Ms Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row 5 Strict Burpees --- WOD: 10 Rounds 500 Meter Row 15 Burpees |
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