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WOD: For time - "Jackie"
1000 Meter Row
50 Thrusters - 45/35
30 Pull Ups
CrossFit Hot Springs |
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Strength/Lift - Back Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt)
--- WOD: For time - "Jackie" 1000 Meter Row 50 Thrusters - 45/35 30 Pull Ups
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Saturday Class Time at 8 AM
--- Partner WOD 25 Min AMRAP Station #1 20/15 Calorie Assault Bike (Sets pace) --- Station #2 10 Hang Power Cleans - 65/45 L1, 75/55 L2, 95/65 L3 10 Shoulder 2 Overhead 10 Burpee over Bar --- Station #1 sets the pace. Once the calories are complete both partners switch. Score = Calories + Total Reps (30 each Round) on Station #2 Strength: Bench Press 5@40%, 5@50%, 5@60%, 5@70%
--- 2019 CF Open Workout 19.2 (Yes, there will be lighter load sequences on the board so that you can make it past the first 8 minutes.) Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225/145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275/175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315/205 lb. Stop at 20 minutes. Warm Up: 2 Rounds NFT
250 Meter Row 10 Scorpion Stretches 10 Inch Worms 10 Walking Lunge Steps --- Strength: Dead Lift - 5@40%, 5@50%, 5@60%, 5@70% --- WOD: 12 Min Ping Pong EMOM Odd - 10 Power Snatch - 55/45 L1, 75/55 L2, 95/65 L3 Even - 15 Hang Knee Raise L1, 10 T2B L2, 15 T2B L3 |
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