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Lift: Barbell Row - 3 x 8 Reps
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WOD: 10 Min AMRAP
5 Ring Rows L1, 5 Pull Ups L2, 5 C2B Pull Ups L3
5 Push Ups L1, 5 HSPUs L2, 10 HSPUs L3
15 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3
CrossFit Hot Springs |
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Lift: Deadlift - 20 RM --- Lift: Barbell Row - 3 x 8 Reps --- WOD: 10 Min AMRAP 5 Ring Rows L1, 5 Pull Ups L2, 5 C2B Pull Ups L3 5 Push Ups L1, 5 HSPUs L2, 10 HSPUs L3 15 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3
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WOD - Time Cap 50 Mins 10 Rounds for time 500 Meter Row 15 Burpees ------------------- Hilariously awesome! You have to watch this. And if I catch any of you f'ers gaming things with this hack...it's a 50 burpee penalty. I will be watching as always but more so on days where it's Calories instead of Meters. Skill: 3 Position Snatch --- WOD: Start at 00:00 - Part A 15-12-9 Toes 2 Bar Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 Thrusters - 55/35 L1, 75/55 L2, 95/65 L3 Start 20:00 - Part B 9-12-15 Knees 2 Elbow Overhead Squats - 55/35 L1, 75/55 L2, 95/65 L3 Pull Ups L1, C2B Pull Ups L2, Bar Muscle Ups L3 Skill: Muscle Ups --- Lift: Back Squat - 20 RM --- WOD: 2 Rounds 3 Min Assault Bike for Calories 2 Min Row for Calories 1 Min Max Double Unders Saturday Class Time at 8:00 AM --- 2 Person Partner Workout Run 1 Mile - together 42 Hang Power Snatch - 55/35 L1, 75/55 L2, 95/65 L3 - split as needed Run 800 Meters - together 42 Hang Power Snatch - 55/35 L1, 75/55 L2, 95/65 L3 - split as needed Run 1 Mile - together 2018 CrossFit Open Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats Bar Facing Burpees and Workout 18.2a 1 Rep Max clean --------------------------- Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men use 35-lb. dumbbells, stepping burpees allowed Women use 20-lb. dumbbells, stepping burpees allowed Teenagers 14-15: Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell Scaled Teenagers 14-15: Boys use 20-lb. dumbbells, stepping burpees allowed Girls use 10-lb. dumbbells, stepping burpees allowed Masters 55+: Men use 35-lb. dumbbell Women use 20-lb. dumbbell Scaled Masters 55+: Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed |
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