Light Row and Bike for 5 Mins
---
WOD: E4Ms x 5 Sets
Assault Bike Sprint - 20/15 L1, 25/18 L2, 30/22 L3
E4Ms x 5 Sets
Row Sprints - 20/15 L1, 25/18 L2, 30/22 L3
CrossFit Hot Springs |
|
Warm Up: Mobility/Agility Drills then
Light Row and Bike for 5 Mins --- WOD: E4Ms x 5 Sets Assault Bike Sprint - 20/15 L1, 25/18 L2, 30/22 L3 E4Ms x 5 Sets Row Sprints - 20/15 L1, 25/18 L2, 30/22 L3
0 Comments
Warm Up: Mobility and Line Drills then 3 Rounds NFT
10 Calorie Assault Bike 10 Empty Bar Hang Power Clean 10 Empty Bar Strict Shoulder Press --- Strength: Strict Press - Warm up - 5 Reps @40%, 5 Reps @50%, 3 Reps @ 60% Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95% --- WOD: 20 Min AMRAP - Moderate sustainable pace 250 Meter Row 5 Strict Pull Ups - use band if necessary (no kip or jump) 5 S2O - 75/55 L1, 105/75 L2, 155/105 L3 --- Extra Credit: Double Unders - 3 x Max Attempts Warm Up: Mobility and Line Drills then 3 Rounds NFT 150 Meter Row 10 KB Swings 10 Wall Ball --- Strength: Deadlift - Warm up - 5 Reps @Empty Bar, 5 Reps @40% 5 Reps @50%, 3 Reps @ 60% Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95% --- Skill: Clean Position Drills - 3 Rounds 10 Second Quad Clean Position 10 Second Standing Front Squat Position 10 Second Front Squat Bottom Position --- WOD: Every 3 Mins x 5 (No Rest Between Efforts) 2 Deadlifts - 75/55 L1, 115/75 L2, 155/105 L3 4 Hang Power Cleans 6 Front Squats 8 Calorie Assault Bike SPRINT! --- Extra Credit: For time - 100 Ab Mat Sit Ups |
AuthorHello and Welcome to my Blog. |