30 sec @ 80-90%
30 sec Rest / Row - very slow pace - hardly moving - just keeping blood flow
8 Rounds x 3 Sets
Rest 5 Mins between Sets
Total Time = 34 Mins including 2 x 5 Min rests between Sets #1 and #2
CrossFit Hot Springs |
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WOD: Row for Calories @ 80-90% Sustainable Output
30 sec @ 80-90% 30 sec Rest / Row - very slow pace - hardly moving - just keeping blood flow 8 Rounds x 3 Sets Rest 5 Mins between Sets Total Time = 34 Mins including 2 x 5 Min rests between Sets #1 and #2
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Lift: Warm up 2-3 Sets then right into work sets Push Press - 4 x 8 Reps - E3M - build up --- WOD - Part A 7 Min AMRAP 10 Unbroken S2O - 95/65 L1, 135/95 L2, 155/105 L3 12/9 Calorie Assault Bike *Rest 5 Mins Part B 7 Min AMRAP 10 Hang Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3 200 Meter Sprint Clean Position Drills: 3 Rounds 10 Second Quad Clean Position 10 Second Standing Front Squat Position 10 Second Front Squat Bottom Position --- Lift: Warm up - 2-3 Sets then right into work sets Squat Clean and Jerk - 4 x 2 Reps @ 80% - E2M --- Lift: Warm up - 2-3 Sets then right into work sets Front Squat - 4 x 2 Reps - E3M - build up --- WOD: 4 Rounds 30 sec Max Double Unders 30 sec Max Box Jumps - 20/14 L1, 30/24 L2, 36/30 L3 30 sec Max Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3 90 sec Rest *The clock never stops - switch stations as fast as possible Saturday Class Time at 8 AM
--- 2 Person Partner Workout: 30 Min “Ladder” --- 3-6-9-12-15-18-21-etc………. Calorie Bike DB Snatch Left Side 35/20 L1, 50/35 L2, 70/50 L3 DB Snatch Right Side * 1 partner follows the other Lift: Bench Press - 4 x 10 Reps - E3M - build up
--- Skill: Legless Rope Climbs or Rope Climbs --- WOD: For time 100 Ring Rows L1, Pull Ups L2, C2B Pull Ups L3 100 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 *Break up as you wish --- Extra Credit: Plank Hold - 3 x 60 sec Skill: Snatch Position Drills - 3 Rounds
10 Second Quad Snatch Position 10 Second Standing Overhead Squat Position 10 Second Overhead Squat Bottom Position --- Lift: Full Snatch - 5 x 1 Reps @ 80% - EMOM --- Lift: Deadlift - 4 x 5 Reps - E3M - build up --- WOD: 6 Min AMRAP 10 Power Snatch - 55/45 L1, 75/55 L2, 95/65 L3 15 Hang Knee Raise L1, 10 T2B L2, 15 T2B L3 WOD: 45 Min CAP!
400 Meter Run + 10 Burpees 400 Meter Run + 9 Burpees 400 Meter Run + 8 Burpees etc………………… 400 Meter Run + 3 Burpees 400 Meter Run + 2 Burpees 400 Meter Run + 1 Burpee see if you can get to the bottom before time runs out which would be approximately 2 1/2 Mile Run + 55 Burpees. If necessary sub 500 Meter Row instead of 400 Meter Run Skill: Handstand Walks or Holds
--- Lift: Warm up - 2-3 Sets then right into work sets Strict Press - 4 x 8 Reps - E3M - build up --- WOD: For time - 2 Rounds 50 Calorie Row 30 Push Ups L1, 10 HSPUs L2, 15 Handstand Push Ups L3 10 DU's (count attempts) L1, 25 DUs L2, 50 DU's L3 --- Extra Credit: Half Kneeling One Arm DB Press - 3 x 8 Reps (each side) Skill: Clean Position Drills - 3 Rounds 10 Second Quad Clean Position 10 Second Standing Front Squat Position 10 Second Front Squat Bottom Position --- Lift: Warm up - 2-3 Sets then right into work sets Full Clean and Jerk - 5 x 1 Rep @ 80% - EMOM --- Lift: Warm up - 2-3 Sets then right into work sets Back Squat - 4 x 2 Reps - E3M - build up --- WOD: 6 Min AMRAP 3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3 6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 9/7 Calorie Assault --- Extra Credit: GHD Sit Ups - 3 x 12-15 Reps Lift: Push Jerk - 4 x 5 Reps - E2M - build up
--- Skill: Ring Dips - 3 x Max Reps --- WOD: 21-15-9 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3 Vertical Kettlebell Swings - 35/26 L1, 53/35 L2, 70/53 L3 Burpee Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3 --- Extra Credit: 100 Ab Mat Sit Ups for time |
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