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WOD 08/31/2016

8/30/2016

1 Comment

 
Skill - Muscle Snatch Drills
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Lift #1: Muscle Snatch - 10 Mins to build to a Heavy Single
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Lift #2: Back Squat - 10 Mins to build to a Heavy Single
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WOD: For time
100 Push Press - 95/65
3 Burpees at the top of every minute, start with 3 Burpees at GO….
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Extra Credit / Optional - 8 Rounds
100 Meter Sled Drags - 45/25 rest 3:30 between efforts *moderate load - high turnover (feet) throughouy
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​Don't remember what the muscle snatch is...watch this.  Notice there's no bending of the knees upon receiving the bar.  You won't be using that much weight.
1 Comment

WOD 08/30/2016

8/29/2016

0 Comments

 
Skill - Clean and Jerk Drills
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Lift #1 : Power Clean and Power Jerk - 15 Mins to find a Heavy Single
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WOD: 20 Min CAP! 7 Rounds of
5 Pull Ups
10 Hand Release Push Ups
15 Wall Ball - 20/14
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Extra Credit / Optional - 5 Rounds for distance
Sled Push - 30 Seconds Max Effort Push - 90/45 rest 4 mins between efforts. So yes this means “Max Effort!”
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​
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WOD 08/29/2016

8/28/2016

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Skill - Snatch Drills
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Lift #1: Full Snatch - 15 Mins to find a Heavy Single
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Lift #2: Front Squat - 10 Mins to find a Heavy Single
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WOD: For time (One Round all out)


Row 250 Meters                                                                                       15 American KB Swings - 53/35                                                                 25 Burpees                                                                                               15 American KB Swings - 53/35                                                               Row 250 Meters 
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Extra Credit / Optional Toe 2 Bars - 3 Big Sets of Unbroken Reps or 3 Big sets of GHD situps (no more than 25 each set)
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Be sure and click on the slomo version as well
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WOD 08/27/2016

8/26/2016

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Saturday class time at 8 AM
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Two person partner WOD - 20 Min AMRAP

Partner #1
3 Rounds of:  
10 Pull Ups
20 Wall Ball

Partner #2 Row for Calories

Once Partner #1 finishes the 3 Rounds - switch with Partner #2

Score = Reps + Calories

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WOD 08/26/2016

8/25/2016

0 Comments

 
Skill: Front Rack Sots Press - 10 Mins Practice
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Lift #1 / Advanced ONLY! Squat Clean and Jerk - 60% x 2+1, 70% x2+1, 80% x2+1, 85% x2+1, 85% x2+1, 90% x1+1, 90% x1+1
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Lift #2 / Advanced ONLY! RDL - 3 x 6 Reps
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Lift - Full Clean and Jerk - 60% x3, 70% x3, 80% x3
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WOD - 3 Rounds of 3 Min AMRAP
5 Clusters (Squat Clean Thrusters) - 135/95 Rx+, 95/65 Rx
10 Box Jump Overs - 30/24 Rx+, 24/20 Rx
Rest 3 Mins between each round
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Extra Credit: 4 x 80 Ft Heavy Farmers Carry - 96/53
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Accessory: Back Extensions - 3 x 15-20 Reps
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​


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WOD 08/24/2016

8/23/2016

0 Comments

 
Skill: Pistols - 10 Min Practice
*If you have pistols pretty well already, I would work on overhead pistols. Even if just using a PVC.  You'll get that much better at pistols because of it and as well it will get you more than read for the OH Plate Walking Lunges.  
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WOD/Conditioning 30 Min AMRAP
1000 Meter Row
60' Overhead Plate Walking Lunge - 45/25
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​Please watch this.  Some great tips to familiarize yourself with on single leg squats.
0 Comments

WOD 08/23/2016

8/22/2016

1 Comment

 
Skill: Press Transitions - 10 Mins Practice
Strict Press
Push Press
Push Jerk
Split Jerk
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Lift #1/ Advanced ONLY! Power Clean - 65%, 70%, 75%, 80%, 85% x2 sets ---
Lift #2/ Advanced ONLY! Power Jerk - 60% x3, 65% x3, 70% x3, 75% x2, x2 sets
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Lift - Power Clean - 85% x3, x4 sets
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WOD - 4 Rounds
20 Wall Ball - 30/20 Rx+, 20/14 Rx
200 Meter Run
*try to keep each round the same time
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Extra Credit: Toe 2 Bar - 3 x Max Unbroken Reps
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Accessory: Glute Ham Sits Ups - 3 x 12-15 Reps
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​Want to make wall ball shots suck a little less?  Try this tip out tomorrow and see if it works for you.
1 Comment

WOD 08/22/2016

8/21/2016

0 Comments

 
Skill: Full Snatch Technique - 5 Mins Practice
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Snatch
Dip + Jump + Power Snatch + OH Squat
Dip + Jump + Full Snatch
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Lift #1 / Advanced ONLY! Full Snatch - 60% x2, 70% x2, 80% x2, 85% x2, x3, 90% x1, x3
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Lift #2 / Advanced ONLY! Snatch Pull - 105% x3, x5
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Lift #1 - Full Snatch - 65% x3, 75% x3, 85% x2, x2
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Lift - Everyone Front Squat - 65% x3, 75% x3, 85% x3, 90% x2, x3
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WOD - For time
10-8-6-4-2
Power Snatch - 155/105 Rx+, 105/75 Rx
Bar Facing Burpees
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Accessory - One Arm Dumbbell Press - 2 x 10 Reps
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I've posted this before.  Please watch again.  Especially the slow motion portion and look a the positions she hits, maintains, bar path etc. 

0 Comments

Saturday Team WOD 08/20/2016

8/19/2016

0 Comments

 
Saturday Team WOD - Class time at 8 AM
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EMOM for 21 Mins 
Teams of 3  - 1 Athlete on each station
EMOM - rotate to next station

Min #1 - 30 Russian KB Swings - 70/53
Min #2 - 30 Double Unders - 60 singles or DU attempts for that minute
Min #3 - 15 Calorie Row


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WOD 08/19/2016

8/18/2016

0 Comments

 
Skill: Handstand Push Up Negatives - 4 second eccentric negative - accumulate 20 reps

Can't do HSPU's yet?  We'll work on handstands then.
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Lift #1- Advanced ONLY! Full Clean and Jerk (1 + 1) - 60%, 65%, 70%, 75%, 80% x1, x3
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Lift #2 - Advanced ONLY! Clean Pull - 90% x2, 95% x2, 100% x2
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Lift: Back Squat - 60% x3, 70% x2, 80% x2, 85% x2, 90 x2, x4
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WOD: 5 RFT
5 Power Cleans - 225/155 Rx+, 155/95 Rx
10 Box Jump Overs - 30/24 Rx+, 24/20 Rx
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Extra Credit: 400 Meter Sled Push
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He may have been caught using PED's but that doesn't mean his technique isn't still a thing of beauty.  Watch the slomo part a few times and look at the positions that he hits.​
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    Author

    Hello and Welcome to my Blog.
    My name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 12 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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