1500 Meter Row L1, 2000 Meter Row L2/L3
Rest 3 Mins between efforts
*Attempt to keep splits around the same time
CrossFit Hot Springs |
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4 Rounds 1500 Meter Row L1, 2000 Meter Row L2/L3 Rest 3 Mins between efforts *Attempt to keep splits around the same time
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Advanced Only! Snatch - 75/1x3s --- Warm Up: Mobility - Agility Drills - then 2 Rounds @ slow pace 20 FS/BS w/ empty bar 20 Calorie Bike --- Strength: FS / BS (you choose) 5/65, 5/75, 5+/85 --- WOD: For time 21-15-9 Clusters - 65/45 L1, 95/65 L2, 135/95 L3 Weighted Box Step Ups - 20/14 L1, 24/20 L2/L3 *Barbell on rear rack --- Accessory Work: Seated Good Mornings - 3 x 12 Reps Saturday Class Time @ 8 AM
--- 2 Person Partner WOD - Follow the Leader, once your partner clears the station you move in --- 7 Min AMRAP 12 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 9 Calorie Assault Bike Rest 3 mins 7 Min AMRAP 12 Box Step Ups - w/ same Med Ball 9 Calorie Assault Bike Rest 3 mins 7 Min AMRAP 100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3 9 Calorie Assault Bike Strength: Bench Press 3 x 10 Reps - build up --- 2019 CrossFit Open Workout 19.4 For total time: 3 rounds of: 10 snatches 95/65 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes --- Scaled - 3 rounds of: 10 snatches 65/45 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees Time cap: 12 minutes Warm Up: Bike 30 Calories - then Snatch Position Drills: 3 Rounds 10 Second Quad Snatch Position 10 Second Standing Overhead Squat Position 10 Second Overhead Squat Bottom Position --- Strength: Deadlift 3 x 10 Reps - build up --- WOD: 15 Min “Ladder” 2-4-6-8-10-12-etc…. Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 Hang Knee Raise L1, Toe 2 Bar L2/L3 x1 Double Unders L1, x3 DU's L2, x5 DU's L3 *Move up the ladder as high as possible in 15 mins Conditioning
Part A: 20 Min AMRAP 15 Burpees - As Fast As Possible 30 Calorie Row 5 Min Rest - Then Part B: 20 Min AMRAP 15 Burpees - As Fast As Possible 20 Calorie Assault Bike Strength: Shoulder Press - 3 x 10 Reps - build up --- WOD: 5-4-3-2-1 Push Jerks (from floor) - 95/65 L1, 135/95 L2,155/105 L3 Burpee over Bar Pull Ups x 3 L1 (15-12-9-6-3), Rope Climbs L2/L3 Warm Up: Row 500 Meters - then Clean Position Drills: 3 Rounds 10 Second Quad Clean Position 10 Second Standing Front Squat Position 10 Second Front Squat Bottom Position --- Strength: Back Squat 3 x 10 Reps - build up --- WOD: Every 2 Mins x 5 (No Rest Between Efforts) 2 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3 4 Front Squats Squats - same 8/6 Calorie Assault Bike SPRINT! Saturday Class Time at 8 AM
--- 2 Person Partner Workout: 24 Min AMRAP Station #1 10 Knee Raises L1, 10 Toe 2 Bar L2, 15 Toe 2 Bar L3 10 Double Unders L1, 25 Double Unders L2, 50 Double Unders L3 95/65 L1, 135/95 L2, 15 Power Cleans 185/115 L3 Station #2 Row for Calories *Station #1 sets the pace. Once Partner #1 clears the Triplet on Station #1 they relieve Partner #2 on Station #2 and repeat until 24 Min Clock expires. Score = Calories and Reps 2019 CrossFit Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge (25 foot increments) 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk (25 foot increments) --- 50/35. dumbbell, 24/20 box Time cap: 10 minutes ------ Masters 55+: Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk --- Scaled: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl --- *Yes, those not signed up for the 2019 CF Open, there will be different substitutions/scaling for you. |
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