20 Rounds
10/8 Calorie Bike
10 Unbroken Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10 Double Dumbbell S2O L1, 10 HSPUs L2, 40 Ft Handstand Walk L3
*L3 - no time cap
CrossFit Hot Springs |
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Conditioning: 50 Min Time Cap!
20 Rounds 10/8 Calorie Bike 10 Unbroken Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 10 Double Dumbbell S2O L1, 10 HSPUs L2, 40 Ft Handstand Walk L3 *L3 - no time cap
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Advanced Only! CJ - 3 Sets of 1 @ 73%
*Only if you get there early or have time post workout. --- Warm Up: Mobility - Agility Drills - then 3 Rounds @ slow pace Run 200 Meters 10 Wall Balls --- Strength: Strict Press 5/75, 3/85, 1+/95 --- WOD: 3 Min AMRAP w/ 2 Min Rest x 3 Sets Rest 2 Min between Efforts - Pick up where you left off 6 S2O - 95/65 L1, 155/105 L2, 185/135 L3, 225/155 L3+ 9 Hang Knee Raise L1, 9 T2B L2, L3 12/9 Calorie Bike --- Accessory: Weighted Strict Pull Ups* 3 x Max Reps - E3M *There will be variations on this if you can't do strict pullups yet Advanced Only! SN - 3 Sets of 1 @ 78% *Only if you get there early or have time post workout. --- Warm Up: Mobility - Agility Drills then 3 Rounds @ slow pace 65/45lbs or lighter 7 Power Cleans 7 Front Squats 7 Back Squats 7 Calorie Bike --- Lift: FS / BS 5/75, 3/85, 1+/95 --- WOD: E3Ms x 5 Sets 5 Hang Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 5 OH Squat - same 15/12 Calorie Row --- Accessory: EMOM x 10 Sets 5 Shoulder Stone (Strongman Sandbags or Blue heavy D-balls) Saturday Class Time at 8 AM
--- Individual Workout - 40 Minute Cap!!! 4 Rounds for time: 200 Meter Run 100 Meter Farmers Walk 53/35 10 Wall Ball 20/14 20 Push Ups 20 Kettlebell Swings 53/35 20 Air Squats 20 Double Unders or 100 Singles Advanced Only! Snatch 3 Sets of 1 @ 72% *Only if you get there early or have time post workout. --- Warm Up: Mobility and Agility Drills - then 2 Rounds @ slow pace 10 Kettlebell Halos 10 Push Ups 10 Pull Ups --- Strength: Bench Press 3/70, 3/80, 3+/90 --- 2023 CrossFit Open Workout 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) ♀ 65 lb, 95 lb, 125 lb, 155 lb ♂ 95 lb, 135 lb, 185 lb, 225 lb --- Masters 55+* ♀ 45 lb, 65 lb, 75 lb, 85 lb ♂ 65 lb, 95 lb, 115 lb, 135 lb *kipping hspu's instead of strict Advanced Only! Clean and Jerk 3 Sets of 1 @ 77%
*Only if you get there early or have time post workout. --- Warm Up: Mobility and Agility Drills - then 2 Rounds @ slow pace 500 Meter Row 20 Light Good Mornings --- Strength: DL 3/70, 3/80, 3+/90 --- WOD: 50/40 Calorie Row Buy In then 10-8-6-4-2 Power Snatch 75/55 L1, Full Snatch 75/55 L2, 115/75 L3 Box Jump - 20/14 L1, 24/20 L2, 30/24 L3 --- Accessory: Dumbbell Overhead Carry - 5 x 30 Meters Each Arm Heavy as you can |
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