1 Power Clean from Floor + 3 Shoulder to Overhead - @ 60 to 70 % of your 1 Rep Max C & J
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Endurance
Row 5K
CrossFit Hot Springs |
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Strength: 10 Round EMOM (every minute on the minute)
1 Power Clean from Floor + 3 Shoulder to Overhead - @ 60 to 70 % of your 1 Rep Max C & J -------------------------- Endurance Row 5K
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Skill Work - 10 Mins Free Standing Handstand Holds Handstand Shoulder Taps (Those that have been attempting free holds...get a partner...I'll show you how to spot each other. Others may be solely working on handstands against the wall. Everyone that can needs to do shoulder taps.) ------------------------ WOD: Tabata 8 Rounds of each movement 20 seconds on...10 second rest Total of 4 mins on each movement 1 min rest between each movement (Newer athletes...think only 80 to 90% effort here. You're already going to be sore. Not new athletes...you should be going all out each round.) -Push Ups -Air Squats -Pull Ups -Ab Mat Sit Ups -Row for Calories -------------- Great stuff with Dusty Hyland on the skill work we'll be doing tomorrow. Sorry for the late post. Skill Work - 10 mins Double Kettlebell Overhead Squat (Yes...this is mostly about working on flexibility/stability. Some that have a great OH Squat...might be able to do a pretty heavy set of KB's..we'll see.) --------------- WOD: 3 Min Max Deadlifts 225/155 1 Min Rest 3 Min Max Box Jump Overs 24/20 1 Min Rest 3 Min Max Thrusters 115/75 5 Min Rest 5 Min to find a Max Power Clean --------------------- Here are a couple of versions of getting into position for Double OH KB Squats Class times for 9/13/2014 at 8 and 9 AM...
------------------------ WOD: For Time Row 500 Meters 25 Box Jumps 24/20 400 Meter Sprint 25 Dead Lifts 185/135 25 Double Unders or 100 Single Jump Ropes 25 Pull Ups (C2B Men / Chin over Women) 25 Wall Balls 20/14 25 Vertical Kettlebell Swings 53/35 25 Burpees Starting at 00:00 Strength: Front Squat 1 - 1 - 1 - 1 (Working up to something heavy like you did last week with back squat...if you're feeling it...go for a PR.) End at 20:00 Rest 5 Mins Starting at 25:00 10 Min AMRAP: 5 Hang Power Cleans 135/95 20 Foot Walk with Bar in Front Rack Position *Every time the bar drops = 5 burpees over the bar End at 35:00 ----------- It's a bit lengthy but great instruction in the first video as always from Jon Gilson with Again Faster discussing the front squat. The 2nd video discusses front rack position mobility. Those unfamiliar with KStarr will likely find it difficult to grasp what he's talking about without watching numerous times. As well...he has many other videos discussing fixing the front rack with different avenues to pursue. Don't hesitate to look up more with him. Skill Work (15 Min Cap) - Turkish Getups ------------------------ Wod: Starting at 00:00 8 Min AMRAP of - 8 Pull Ups 8 Wall Ball 20/14 Ending at 08:00 Rest 4 Mins Starting at 12:00: 8 Min AMRAP of - 8 Split Cleans (alternate legs) 135/95 or 50% Max 8 Calorie Row End at 20:00 -------- For those unfamiliar with the Turkish Get up...watch below. Never seen a "split clean?" Watch below as well. Starting at 00:00 with a 20 Min Time Cap
Clean and Jerk 1 rep (heavy - go for PR if feeling it) Start from floor - Full Squat End at 20:00 Rest 5 Mins then -------- Starting at 25:00 10 Min AMRAP of - Run 100 Meters 1 Rope Climb or 5 Pull Ups 5 Unbroken Hanging Snatch (any way...any how) 95/65 End 35:00 Strength (15 Mins) - Starting at 00:00 Deadlift 5 - 5 - 5 End at 15:00 ----------- Rest 5 Mins ----------- Starting at 20:00 Endurance (10 Min Cap) 1000 Meter Row for time End at 30:00 --------- Starting at 30:00 WOD: 10 Min Ascending Ladder 1-2-3-4-5-6 etc…………….. Toes 2 Bar Perfectly Vertical KB Swings Burpees End at 40:00 Remember...class times tomorrow @ 7 and 8 AM only as posted a few days ago.
----------------------- 3 Rounds For Time: 500 M Row 15 Clean and Jerks 135/95 400 Meter Run 15 Burpees Over Bar Scaled loads - 115/75 Yes, there can be more scaling for any of the numerous beginners that started this week. Strength: Take 30 mins to work on Squat position and take 5 Attempts to locate a 1 Rep Heavy or Max if you're feeling it. (Squat 1 - 1 - 1 - 1 - 1) ------------------------- Rest 10 minutes - then 100 Air Squats for time - Open hip at top and get below parallel on bottom or it doesn't count. ------------------- Watch the Youtube video below with KStarr and Mark Bell. You may have to watch it more than once. Mark Bell to remind you, is the powerlifter from the deadlift video I've shared a few times recently. |
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