Hang Power Clean - 2 x 15 Reps - E3M - build up
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WOD: 8 Sets @ Blistering Pace /90-95% - E3Ms
8 Calorie Sprint Assault Bike L1, 10 Calorie L2, 12 Calorie L3
5 Burpees
5 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
CrossFit Hot Springs |
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Lift: Warm up - 2-3 Sets then right into work sets
Hang Power Clean - 2 x 15 Reps - E3M - build up --- WOD: 8 Sets @ Blistering Pace /90-95% - E3Ms 8 Calorie Sprint Assault Bike L1, 10 Calorie L2, 12 Calorie L3 5 Burpees 5 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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Lift: Warm up 2-3 Sets then right into work sets
Overhead Squat 3 x 1 Rep - E3M - build up *Yes, you can use a rack. --- WOD: 7 Min AMRAP 3-6-9-12-15-etc.. Thrusters - 65/45 L1, 75/55 L2, 95/65 L3 Jumping Pull Ups L1, Pull Ups L2, C2B Pull Ups - L3 --- Extra Credit: GHD Sit Ups 3 x 12-15 Reps WOD/Conditioning: “Trifecta”
6 Rounds - 5 Min Assault Bike for Calories 3 Min Row for Calories 1 Min Max Double Unders Lift: Warm up 2-3 Sets then right into work sets Hang Power Snatch 3 x 8 Reps - E3M - build up --- WOD: 4 Sets @ High Sustainable Pace /85-90% - E8Ms 10 Calorie Row 10 KB Snatch L - 35/26 L1, 53/35 L2, 70/53 L3 10 KB Snatch R - same 10 Air Squats 5 S2O - 95/65 L1, 135/95 L2, 185/135 L3 --- Extra Credit /Skill Work: Double Unders Lift: Warm up - 2-3 Sets then right into work sets
Back Squat 3 x 4 Reps E3M - build up --- Accessory: Weighted Step Ups - 3 x 6 Reps (each side) --- Conditioning: Rowing Repeats 1000 Meter Row Rest 1:1 1000 Meter Row Rest 1:1 500 Meter Row Sprint *Record splits Or Running Repeats 800 Meter Run Rest 1:1 800 Meter Run Rest 1:1 400 Meter Sprint --- Extra Credit: Toe 2 Bar - 3 x Max Reps Saturday Class Time at 8 AM
--- 2 Person Partner WOD: E2M’s x 10 Sets 3 Hang Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 6 Ring Row L1, 6 Pull Ups L2, 3 Bar MUs L3 Max Calorie Row 2 Min Rest between Efforts *Partner 1 goes and then at the 2 min mark, Partner 2 goes. Switching back and forth for 10 sets each. Lift: Warm up 2-3 Sets then right into work sets
Bench Press - 2 x 15 Reps - E3M - build up --- WOD/Conditioning: 8 Sets @ Sustainable Pace - try to keep them close to same time 6 Calorie Assault Bike L1, 8 Cal L2, 10 Cal L3 6 Burpees L1, 8 Burpees L2, 10 Burpees L3 10 Box Jump Overs - 20/14 L1, 24/20 L2, L3 Rest 1:1 ratio Lift: Warm up 2-3 Sets then right into work sets
Deadlift 3 x 1 Rep - E3M - build up --- WOD: “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift - 3/4 BW L1, 1 BW L2, 1.5 BW L3 Bench Press - 1/2 BW L1, 3/4 BW L2, 1 BW L3 Clean - 1/4 BW L1, 1/2 BW L2, 3/4 BW L3 Conditioning - Part A
15 Min AMRAP @ Sustainable Pace 20 Calorie Assault Bike 100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3 *Rest 10 Mins Conditioning - Part B 15 Min AMRAP @ Sustainable Pace 20 Calorie Row TBD Skill: Ring Muscle Ups - 3 x Max Reps
--- Lift: Warm up 2-3 Sets then right into work sets Strict Press - 3 x 8 Reps - E3M - build up --- WOD: 10 Min AMRAP 15 Power Snatch - 65/45 L1, 75/55 L2, 95/65 L3 10 T2B 5 Burpee over Bar --- Extra Credit / Testing For time: 75 Wall Balls - 20/14 (try to go unbroken) |
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