Hang Power Snatch 1 x 15 Reps - E3M - build up
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WOD: E3Ms x 8
6 Cal AB L1, 8 Cal AB L2, 10 Cal AB L3
5 TnG Power Clean and Jerk - 65/45 L1, 95/65 L2, 135/95 L3
5 Burpee over Box - 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 Snatch 1 x 15 Reps - E3M - build up --- WOD: E3Ms x 8 6 Cal AB L1, 8 Cal AB L2, 10 Cal AB L3 5 TnG Power Clean and Jerk - 65/45 L1, 95/65 L2, 135/95 L3 5 Burpee over Box - 20/14 L1, 24/20 L2, 30/24 L3
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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 Saturday Class Time at 8 AM 2 Person Partner Workout - 30 Min AMRAP Follow the Leader Style --- 5 Rounds* 10 Alt DB Clean and Jerks - 50/35 10 Burpee over DB 5 Rounds 10 Calorie Assault Bike 1 Rope Climb or 10 Pull Ups 5 Rounds 15 Wall Ball - 20/14 10 Pull Ups 5 Rounds 150 Meter Row Sprint *Because teams only have 1 DB, 1 partner waits as first partner finishes a round of C&J's and burpees. Then 2nd partner goes. And they keep switching until finished with 5 rounds each. 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 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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