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Rest 5 Mins then
WOD: 5 Min AMRAP
10 Power Cleans 135/95
10 Push Press 135/95
Rest 2 Mins
4 Min AMRAP
10 Power Cleans
10 Push Press
Rest 2 Mins
3 Min AMRAP
10 Power Cleans
10 Push Press
*Scaled loads - 115/75 or 95/55
CrossFit Hot Springs |
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Strength: 15 Mins to find a 3 Rep Max Strict Press or Bench Press (your choice) – WARM UP well if benching or at least be conservative if you have not benched heavy in a long time. I'm told Pec tears are not fun.
---------- Rest 5 Mins then WOD: 5 Min AMRAP 10 Power Cleans 135/95 10 Push Press 135/95 Rest 2 Mins 4 Min AMRAP 10 Power Cleans 10 Push Press Rest 2 Mins 3 Min AMRAP 10 Power Cleans 10 Push Press *Scaled loads - 115/75 or 95/55
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Strength: 15 Mins to find a 1 Rep Max Hang Full Snatch *Beginners focus strictly on technique – falling under the bar. If you have to use only a PVC Pipe or just a barbell...practice retreating the hips into a squat. You do NOT get to Power Snatch unless there's some sort of injury keeping you from squatting. --------------- Rest 5 Mins then WOD: 15 Min ARMAP 10 Alternating Front Rack Lunges (in Place) 10 Total 5 e/l 95/65 10 Bar over Burpees ------------ Lauren Fisher below in the first Youtube video...just qualified for the CF Games at the SoCal Regional a week ago I believe at the ripe old age of 19. In the 2nd video...it mostly focuses on one of the oldest female CF competitors at age 35...Elizabeth Akinwale, who qualified for the games a few weeks ago at the North Central Regional. |
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