---
Buy in
1000 Meter Row / Ski.
Then
8 Rounds
10 Wall Balls
10 Vertical KB Swings
10 Sit Ups
Cash out
1000 Meter Row / Ski
CrossFit Hot Springs |
|
Saturday Class Time at 8 AM
--- Buy in 1000 Meter Row / Ski. Then 8 Rounds 10 Wall Balls 10 Vertical KB Swings 10 Sit Ups Cash out 1000 Meter Row / Ski
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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike 5 Empty Bar Hang Squat Snatch --- Strength/Lift #1: Squat Snatch 5 x 1 Rep @75-80% - E90 Secs 5 x 1 Rep @85-90% - E90 Secs --- Strength/Lift #2: 3 Back Squats @60-65% EMOM x 10 --- WOD: On a 2 Min Clock 15 Wall Ball - 14/10 L1, 20/14 L2&L3 Max Calorie Row / Ski *Rest 1 Min Repeat 5 Times Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row 10 Deadlifts - from mid shin --- Strength/Lift #1: Deadlifts @ Max Load 12 Mins to find a 3 RM --- Strength/Lift #2: Pause Strict Press 10 Mins to find a 10 RM *Pause 1 second on front rack --- WOD: For time 21-15-9 Banded Pull Ups L1, Pull Ups L2, C2B Pull Ups L3 Burpees Hang Knee Raise L1, T2B L2&L3 Push Ups L1, Elevated feet Push Ups L2, HSPUs L3 *Modify to be done in 20 Mins or less Warm Up: Mobility/Agility Drills then 3 Rounds NFT 200 Meter Run or 250 Meter Row 5 Pull Ups 10 Push Ups 15 Air Squats --- Skill Work #1: Chest to Bar Iso Hold for 10 Seconds EMOM x 5 --- Skill Work #2: Bent Arm Isometric Hold for 10 Seconds EMOM x 5 --- WOD: Part A 8 Min AMRAP 8 Strict Pull Ups 4 Wall Walks *Rest 5 Mins then Part B Part B 12 Min AMRAP 12/10 Calorie Bike 12/10 Calorie Row / Ski *Rest 1 Min Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row 10 Empty Bar Hang Squat Clean and Jerk --- Strength/Lift #1: Paused Squat Clean and Jerk @ @80-85% E2Ms x 6 *2 sec pause @ knee --- Strength/Lift #2: Front Squat @ Max Load 12 Mins to find a 1 RM --- WOD: 12 Min AMRAP 15 Sit Ups L1, 25 Ab Mat Sit Ups L2, 15 GHD Sit Ups L3 14 Banded Pull Ups L1, 14 Pull Ups L2, 7/5 Ring Muscle Ups L3 7 Thrusters - 55/45 L1, 75/55 L2, 105/75 L3 10 Standing Alternating Front Rack Lunge Steps - same weight *Rest 1 Min |
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