|
|
|
Perform the following tests:
L-sit for time. Handstand walk for distance. Chest to bar weighted pull-up for load. Snatch 1 rep for load.
2 Comments
For time:
5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 100 yards 5 Muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 150 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 200 yards Josh Bridges 7:14, Michelle Kinney 8:36 For time:
15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps 15 foot Rope climb, 2 ascents 205 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent 225 pound Clean and jerk, 1 rep Yes...there will be subbing for the rope climbs. Most likely...jumping pullups. Three rounds for time of:
Run 800 meters Rest 2 minutes We'll be at the track everyone... "Jackie"
1000 meter row 45 pound Thruster, 50 reps 30 pull-ups This is one time through folks...fast and furious. Weighted dip 3-2-2-2-1-1-1-1-1 reps
Dave Lipson: 72-100-135-150-162-167-172-177lbs. Kevin Montoya: 70,70,75,80,90,100,115,125,135(fail)lbs. James Hobart: 53-53-72-72-72-72-72-72lbs. Kim Malz: 35-50-60-65-67-67-67(fail)-67-67lbs. Dave Lipson and James Hobart on today's WOD - video [wmv] [mov] Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Jason Khalipa 11:18, Carey Kepler 11:01. Time for some great Oly lifting practice everyone...light weight...high reps. Please wear flat shoes tomorrow and not running shoes. http://youtu.be/67oV26VJUzo A nice Burgener warmup demo |
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. |
RSS Feed