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Strength: Bench Press - 3 x 8 Reps @ 50% --- Strength/Accessory: Russian Twists - 4 x 20-30 Reps --- WOD: For time 7 Rounds 7 Devil Press - 35/25 L1, 50/35 L2, 70/50 L3 700 Meter Row
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Strength: Deadlift - 3 x 8 Reps @ 50% --- Strength/Accessory: Super Set - 4 Sets w/ 1 minute rest between couplets Banded Good Mornings - 4 x 15 Reps Sky Divers - 4 x 15 Reps --- WOD: E4Ms x 5 3 Snatch Grip Deadlifts - 65/45 L1, 95/65 L2, 135/95 L3 3 Hang Power Snatch 3 Overhead Squats 12/10 Calorie Assault Sprint Skill Work: Rope Climbs - 5 Min --- WOD: 45 Min AMRAP 1500 Meter Row 200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3 15 Push Ups L1, 10 HSPUs L2, 15 HSPUs L3 25 Double Unders or Attempts L1, 50 DU's L2, 100 DU's L3 *Very similar version done back on 07-03-2019 Saturday Class Time at 8 AM
--- Individual Workout - Start on whichever AMRAP you wish 8 Min AMRAP 9 Power Cleans - 95/65 L1, 115/75 L2 135/95 L3 12 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 Rest 2 Mins 8 Min AMRAP 250 Meter Row 5 Burpee over Erg Rest 2 Mins 8 Min AMRAP 15/12 Calorie Bike 6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3 Strength: Shoulder Press - 3 x 8 Reps @ 50%
--- Strength/Barbell Complex: 1 Shoulder Press + 2 Push Press + 3 Push Jerk - EMOM x 8 -Build Up --- WOD: 3 Rounds 400 Meter Run (500 Meter Row for scaled) 36 Banded Pull Ups L1, 24 C2B Pull Ups L2, 12 Muscle Ups L3 75 Air Squats Strength: Back Squat - 3 x 8 Reps @ 50% --- Strength/Accessory: Barbell Side Lateral Lunge Steps - 3 x 8 Reps (each side) --- WOD: 10 Rounds 3 Power Cleans - 95/65 L1, 155/105 L2, 225/155 L3 15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 Saturday Class Time at 8 AM
2 Person Partner Wod ------- 14 Rounds (7 Each Partner) - 40 Min Cap - "You go - I go" 250 Meter Row 8 TnG Power Cleans - 65/45 L1, 95/65 L2,135/95 L3 12 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 *This won't take 40 minutes Strength: Bench Press - 3 x 2 Reps @ 90%
--- Strength/Accessory: Dips - 4 x 8-12 Reps Barbell Curls 45/35 - 4 x 15-25 Reps --- WOD: 3-6-9-12-15-12-9-6-3 Hang Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 Push Ups L1, Elevated Feet Push Ups L2, HSPUs L3 Pull Ups L1, C2B Pull Ups L2, Bar Muscle Ups L3 Conditioning: 3 Rounds
5 Mins Max Calorie Row -then 5 Mins Max Calorie Bike -then 5 Mins Max Calorie Row -then 5 Mins Max Meter Run - 50 Meter mark and back *Repeat 3 Sets Strength: Shoulder Press - 3 x 2 Reps @ 90% - E3M --- Strength/Accessory: Single Arm Alternating Z Press - 4 x 8 Reps (each arm) --- WOD: 18 Min “Ladder” 2-4-6-8-10-12-etc…. Floor Press - 65/45 L1, 95/65 L2, 135/95 L3 Power Clean and Jerk - same 100 M Sprint |
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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