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Strength/Accessory: Supine Bent Over Row - 4 x 8 Reps
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WOD: 8 Min AMRAP
400 Meter Row
15 Front Squats - 95/65 L1, 135/95 L2, 155/105 L3
- Rest 3 Mins then
10 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
CrossFit Hot Springs |
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Strength: Back Squat - 3 x 2 Reps @ 90% - E3M --- Strength/Accessory: Supine Bent Over Row - 4 x 8 Reps --- WOD: 8 Min AMRAP 400 Meter Row 15 Front Squats - 95/65 L1, 135/95 L2, 155/105 L3 - Rest 3 Mins then 10 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats
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Saturday Class Time at 8 AM
--- 40 Min AMRAP -- U go - I go - Partner workout* 3 Devil Press - 35/25 L1, 50/35 L2/L3 6 Push Ups 9 Air Squats 12 Cal Row *Once partner finishes a round, you go. Strength: Bench Press - 5 x 4 Reps @ 80%
--- WOD: 6 Min AMRAP 6 Bench Press - 65/45 L1, 95/65 L2, 135/95 L3 12 No Squat Wall Ball - 14/10 L1 , 20/14 L2, 30/20 L3
6 S2O - 65/45 L1, 95/65 L2, 135/95 L3 12 No Squat Wall Ball - 14/10 L1 , 20/14 L2, 30/20 L3
6 Hang Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 12 No Squat Wall Ball - 14/10 L1 , 20/14 L2, 30/20 L3 Strength: Deadlift - 5 x 4 Reps @ 80%
--- Strength/Accessory: 5 Rounds NFT 5 KB Deadlift + 50 Yard Farmers Carry - 53/35 L1, 70/53 L2, 106/70 L3 --- WOD: For time 5-4-3-2-1 Deadlift - 155/95 L1, 225/155 L2, 315/245 L3 100 M Sprint Front Squats - 95/65 L1, 155/95 L2, 185/135 L3 45 Min - Climb as high as you can
5-10-15-20-25-30-35-etc…. Calorie Row Doubles Unders x 1 L1, Double Unders x 2 L2, Double Unders x 3 L3 Calorie Bike Walking Lunge Steps (each side) Strength: Shoulder Press - 5 x 4 Reps @ 80% --- Strength/Accessory: Barbell Cuban Press - 3 x 8 Reps Inverted Barbell Row - 3 x 10 Reps --- WOD: 3 Rounds - Pick Up where you left off after each Round 3 Min AMRAP 6 S2O - 65/45 L1, 95/65 L2, 135/95 L3 9 Calorie Row 9 Pull Ups L1, 9 C2B Pull Ups L2, 6 Bar Muscle Ups L3 *Rest 1 Min Strength: Back Squat - 5 x 4 Reps @ 80% --- Lift: EMOM x 10 Sets - build up 1 Knee Halting Power Clean + 1 Knee Halting Full Clean --- WOD: 15 Min AMRAP 10 Box Jumps (step down) - 20/14 L1, 24/20 L2, 30/24 L3 15 Front Squats - 26/18 L1, 35/26 L2, 53/35 L3 20 Double KB Russian Swings - same Saturday Class Time at 8 AM
--- E90 seconds w/ 90 second rest x 10 sets 3 Banded Pull Ups L1, 3 Pull Ups L2, 3 C2B Pull Ups L3 3 Burpee over Bar 3 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3 3 S2O - same 3 Burpee over Bar Max Calorie Assault Bike or Row in remainder of time. Strength: Bench Press - 4 x 3 Reps @ 85% --- Accessory/Strength: Banded Tricep Push Downs - 3 x 12 Reps *Squeeze 1 second hold on bottom --- Banded Tricep Overhead Extensions - 3 x 12 Reps *Squeeze 1 second hold on bottom --- Lift/Strength: 10 Min EMOM 3 Hang Muscle Clean + 3 Push Jerk - build up --- Conditioning Part A: E90 seconds x 5 Sets 30 second Max Effort Air Bike --- Part B - Optional (time permitted) E90 seconds x 5 Sets 20 Yard Heavy Sled Push Strength: Dead Lift - 4 x 3 Reps @ 85% --- Strength/Accessory: Sumo Stiff Leg Deadlift - 4 x 8 Reps --- Conditioning Part A: 5 Min Cap 100 Russian KB Swings for time *Top of every min 5 Double Unders or attempts L1, 10 DU's L2, 20 DU's L3 Conditioning Part B: For time: 30-25-20-15-10-5 Calorie Row Front Squat - 65/45 L1, 75/55 L2, 95/65 L3 |
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