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Strength: Deadlift - 8 x 3 Reps @ 70% - EMOM
--- WOD: 1/2 Murph Run 800 Meters 50 Pull Ups 100 Push Ups 150 Air Squats Run 800 Meters *Partition the reps any way you see fit.
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Saturday Class time at 8 AM - 2 Person partner WOD - 25 Min AMRAP
Split up reps as you and your partner see fit --- 15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 10 Knee Raises L1, 10 T2B L2 & L3 5 Burpees L1, 10 Burpees L2, 15 Burpees L3 10 DUs or attempts L1, 20 Double Unders L2, 30 Double Unders L3 15 Russian KB Swings - 53/35 L1, 70/53 L2, 106/70 L3 *You must finish each station before moving to next. Split up as you wish!!! There are numerous ways to split it up. For instance, you may never touch a jump rope if your partner is really good at DU's. *Score = Total Rounds and Reps Oly Lifts: Full Clean and Split Jerk - 60/3+1 x 2, 65/3+1, 70/3+1 x 2, 75/3+1 x 2, 60/2+1 x 2
Power Snatch - 60/3, 70/3, 75/3 x 2, 60/3 x 2 *Only if you have more than an hour --- Strength/Lift: Bench Press - 1 rep @ 90%, 1 rep @ 92.5%, 1 or MORE reps @ 95% --- WOD: 7 Rounds for time 7 Power Snatch - 65/45 L1, 95/65 L2, 115/75 L3 7 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3 Strength/Lift: Back Squat - 4 x 8 Reps - go 5 - 10 Lbs heavier than last (04/07/2022)
--- WOD: 10 Min AMRAP 250 Meter Row 5 Full Clean and Jerk - 95/65 L1, 115/75 L2, 135/95 L3 --- Skill Work: Muscle Ups 3 x 5-8 Reps Unbroken WOD: "Trifecta” - 6 Rounds
5 Min Air Assault Calories 3 Min Row for Calories 1 Min Max Double Unders Score = Total Calories + Double Unders Strength/Lift: Shoulder Press - 8 x 3 Reps @ 70% - EMOM
--- WOD: 21-15-9 Air Assault Calories Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 Ring Rows L1, Pull Ups L2, C2B L3 --- Skill Work: Rope Climb Practice 5 Min EMOM - 1 Legless + 1 Regular Rope Climb Oly Lifts: Full Snatch - 55/4, 60/3, 65/3, 70/3 x 2, 75/3, 60/2 x 2
Power Clean + Power Jerk - 55/3+1 x 2, 60/3+1 x 2, 65/3+1 *Only if you have more than an hour --- Strength/Lift: Deadlift - 1 rep @ 90%, 1 rep @ 92.5%, 1 or MORE reps @ 95% --- WOD: 3 Rounds for time 500 Meter Row 400 Meter Run Saturday Class Time at 8 AM
--- 2 Person Partner Workout - 30 Min AMRAP Station #1 250 Meter Row Station #2 10 Wall Ball + 10 Russian KB Swings *Partners flip flop back and forth between stations **250 Meter row sets the pace! Score = Total Meters + Total Reps Wall Ball - 20/14 KB - 70/53 Strength/Lift: Bench Press - 4 x 10 Reps - E3M - go 5 - 10 Lbs heavier than last
--- WOD: 5 Cycles On a 2 Min Clock Run 150 Meters - 75 Meters and back 10 Ring Rows L1, 10 Pull Ups L2, 8 Chest 2 Bar Pulls Ups L3 Max Ground 2 Overhead - 95/65 L1, 135/95 L2, 185/135 L3 rest 2 Mins --- Skill: Strict Ring Muscle Ups - 20 Reps for Quality not time *Yes, you can work on other things to get stronger at pullups, C2B's, dips, ring dips, pullup negatives...if not yet capable of kipping or strict ring MU's. Lifts: Full Clean and Split Jerk - 50/3+1, 60/3+1 x 2, 65/3+1 x 2, 70/3+1 x 3, 60/2+1 x 2
Power Snatch - 50/5 x 2, 60/3, 70/3 x 3, 60/3 x 2 --- Strength/Lift: Back Squat - 8 x 3 Reps @60% - EMOM --- WOD: 21-15-9 Burpee Box Jumps Overs - 20/14 L1, 24/20 L2, 30/24 L3 Alternating DB Snatch (From floor) 35/25 L1, 55/35 L2, 70/45 L3 --- Recovery: 10 Mins Z1 Cardio (Pace where you can hold a conversation) Pick your poison, Run, Row, Bike *Again, I would choose run to do some prep for Murph. |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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