https://youtu.be/z1kirOmt2lc
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WOD: For time
400 Meter Run
100 Push Press - 45/35 L1, 55/45 L2, 75/55 L3
400 Meter Run
75 Push Press
400 Meter Run
50 Push Press
400 Meter Run
25 Push Press
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Extra Credit: 10 Min - Recovery Row - Z2 pace
CrossFit Hot Springs |
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Skill: Strict Toe 2 Bar - 3 x Max Reps https://youtu.be/z1kirOmt2lc --- WOD: For time 400 Meter Run 100 Push Press - 45/35 L1, 55/45 L2, 75/55 L3 400 Meter Run 75 Push Press 400 Meter Run 50 Push Press 400 Meter Run 25 Push Press --- Extra Credit: 10 Min - Recovery Row - Z2 pace
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WOD: “Columbian Gold”
48 Min AMRAP Max Calorie Assault Bike Every 8 Mins hit Unbroken BB Complex 5 Deadlifts 5 Power Cleans 5 Front Squats 5 S2O 65/45 L1, 95/65 L2, 135/95 L3 *Start off with BB Complex - end on bike **Score = Total Calories ***May substitute rower if necessary Skill: Strict Pull Ups - 3 x Max Reps --- WOD: 15 Min AMRAP 15 Double Unders L1, 35 Double Unders L2, 55 Double Unders L3 7 Pull Ups L1, 7 C2B Pull Ups L2, 7 Bar Muscle Ups L3 7 Calorie Row Rest exactly 5 Mins then 10 Min AMRAP Row 250 Meters 10 Floor Press - 65/45 L1, 95/65 L2, 135/95 L3 --- Extra Credit: 5 Min EMOM 2 Rope Climbs Labor Day - Class times at 8 and 9 AM. --- Strength: Snatch - 5 x 1 Rep @85% Strength: Pause Front Squat - 4 x 2 Reps @ 80% - 1 Second Pause --- WOD: 12 Min EMOM 12 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 --- Extra Credit: For time 100 Russian KB Swings - 70/53 --- Many of y'all have seen this before. Please watch again. I'd love to see as many as possible do the extra credit tomorrow to get a baseline if you've not done it before. Saturday Class time - 8 AM
Team Workout – Teams of 3 1200 M Row 30 Power Snatch – 135/95 Rx+, 95/65 Rx 1200 M Row 60 Push Press – 135/95 Rx+, 95/65 Rx 1200 M Row 60 Russian KB Swings – 70/54 Rx+, 53/35 Rx 1200 M Row 30 Shoulder to Overhead *– 135/95 Rx+, 95/65 Rx *Can be split jerk, power jerk or push press and I guess if you hate life at this point...strict press. **Teams of 3 split up as you wish Strength: Clean - 5 x 1 Rep @82.5%
--- Strength: Back Squat - 4 x 2 Reps @ 75% --- WOD: 3 Rounds of - 3 Min AMRAP 5 Clusters - 65/45 *L1, 95/65 L2, 135/95 L3 10 Box Jump Overs - 20” L1, 24” L2, 30” L3 rest 3 Mins *Pick up where you left off - score = Sets + Reps --- Extra Credit: Glute Bridges - 3 x 6-8 Reps |
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