3 Partner Workout - 1 Person works at a time - Split up as you wish
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10 Rounds - 45 Min CAP!
30 Wall Balls
30 Box Jumps
30 Calorie Row
30 Push Ups
30 Double Unders
*This will not take 45 minutes
CrossFit Hot Springs |
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Saturday Class Time at 8 AM
3 Partner Workout - 1 Person works at a time - Split up as you wish --- 10 Rounds - 45 Min CAP! 30 Wall Balls 30 Box Jumps 30 Calorie Row 30 Push Ups 30 Double Unders *This will not take 45 minutes
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Lift: Warm up 2-3 Sets then right into work sets
Hang Power Clean - 3 x 8 Reps - E3M - build up --- WOD: E6Ms x 6 Sets 20 sec American KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 30 sec Burpees as fast as possible 40 sec AB @ hard effort calories Lift: Warm up 2-3 Sets then right into work sets Overhead Squat 3 x 4 Reps - E3M - build up --- Skill: Headstands - 10 Min Practice --- WOD: “Dead Mans Row” In 12 Mins Row 2000 Meters Max Deadlifts - 155/95 L1, 225/155 L2, 315/225 L3 WOD: E10Ms - with 2 Min Rest x 4 Sets - AMRAP
20 Calorie Row 12 Alt Weighted Step Ups on 20 inch box - 35/26 L1, 53/35 L2, 70/53 L3 100 Meter Farmers Carry - same weights *counts as 10 points (1 point every 10 M) Lift: Warm up 2-3 Sets then right into work sets Hang Power Snatch 1 x 15 Reps - E3M - build up --- WOD: E3Ms x 8 6 Cal Assault Bike L1, 8 Cal AB L2, 10 Cal AB L3 5 TnG Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3 5 Burpee over Box - 20/14 L1, 24/20 L2, 30/24 L3 Lift: Warm up 2-3 Sets then right into work sets
Front Squat 3 x 1 Rep E3M - build up --- WOD: For time - 12 Min Cap 50 DUs or 100 Singles L1, 100 DUs L2, 150 Double Unders L3 60 Wall Ball - 14/10 L1, 20/14 L2, L3 60 Ring Rows L1, Pull Ups L2, 30 C2B Pull Ups L3 50 Double Unders or 100 Singles L1, 100 DUs L2, 150 DUs L3 --- Extra Credit: 60 Push Ups - in as few sets as possible Lift: Warm up 2-3 Sets then right into work sets
Bench Press 3 x 8 Reps - E3M - build up --- WOD: E4Ms x 6 Sets 3 Power Cleans - 135/95 L1, 185/135 L2, 225/155 L3 6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups - L3 9 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3 12 Calorie Assault Bike Lift: Warm up 2-3 Sets then right into work sets
Deadlift 3 x 4 Reps - E3M - build up --- Skill: Kettlebell Snatch --- WOD: 4 Rounds for time 500 Meter Row 10 KB Snatch Left - 35/26 L1, 53/35 L2, 70/53 L3 10 KB Snatch Right - same * Recently done on 8/02/2022 WOD: Around the World in 47 Mins - 6 Rounds 1 Min Max Calorie Bike 1 Min Rest 1 Min Max Calorie Row 1 Min Rest 1 Min Max Double Unders 1 Min Rest 1 Min Max Burpees 1 Min Rest *If a Active Recovery Day only push HR to about 80% Lift: Warm up 2-3 Sets then right into work sets Strict Press 2 x 15 Reps - E3M - build up --- Skill Work: Double Dumbbell Push Jerk --- WOD: 3 Rounds 25 Double DB Push Jerks - 25/15 L1, 35/25 L2, 50/35 L3 10 Double Unders L1, 25 DU's L2, 50 DU's L3 25 Weighted Step Ups - 20/14 L1, 24/20 L2, 30/24 L3 10 Double Unders L1, 25 DU's L2, 50 DU's L3 |
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