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Lift : Strict Press - 3 x 8 Reps @ 50% - E2M --- WOD: 30 Min Rotating EMOM #1 - 10 Double DB Push Press - 35/25 L1, 50/35 L2, L3 #2 - 10 Box Jump - 20/16 L1, 24/20 L2, 30/24 L3 #3 - 15 Russian KB Swings - 53/35 L1, 70/53 L2, 106/70 L3
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Lift: Hang Power Clean - 5 x 2 Reps - E2M --- Strength: Back Squat - 3 x 8 Reps @ 50% - E2M --- WOD: E8Ms x 3 8 Calorie Assault Bike L1, 10 Calorie AB L2, 12 Calorie AB L3 6 Hang Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3 6 Hang Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 8 Calorie Assault Bike L1, 10 Calorie AB L2, 12 Calorie AB L3 Saturday Class Time at 8 AM
3 Partner Workout - 30 Min AMRAP --- 1 Partner on each station 2 Min AMRAP each station - clock doesn’t stop while switching stations #1. Max Clean and Jerk - 95/65 L1, 135/95 L2, 185/135 L3 #2. Max Row for Calories #3. Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 Score = Total weight lifted + Calories + Reps Strength: Bench Press - 10 x 2 Reps @ 70% EMOM
--- Lift: Full Snatch - 3 x 3 Reps - E2M --- WOD: 6 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: Deadlift - 3 x 1 Rep - E3Ms - Build up
*Not a max attempt --- 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 Lift: Strict Press - 3 x 3 Reps - build up
--- Skill/Strength: Hang KB Snatch - 3 x 8 Reps - build up --- WOD: 10 Min AMRAP 15 Power Snatch - 65/45 L1, 75/55 L2, 95/65 L3 10 Hanging Knee Raises L1, 10 T2B L2 & L3 5 Burpee over Bar --- Extra Credit / Testing For time: 75 Wb's - 20/14 (As few sets as possible. Try to go unbroken) Lift: Full Clean - 3 x 3 Reps - E2M
--- Strength: Back Squat - 1 x 20 Reps --- WOD: 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
--- 30 min AMRAP* 10 Ring Rows L1, 5 Pullups L2, 1 Rope Climb L3 3 Power Cleans 95/65 L1, 135/95 L2, 185/135 L3 9 Hanging Knee Raises L1, 6 T2B L2, 9 T2B L3 *You go, I go. (Rest while your partner does a round.) Lifts: Bench Press - 3 x 1 Rep - E3Ms - Build up
--- Pwr Snatch + 2 Hang Power Snatch - 3 x 1 Rep - E2M - build up --- WOD: 3 Min AMRAP w/ 3 Min Rest x 5 Sets 11 Calorie Row 11 Push Ups L1, 6 HSPUs L2, 11 HSPUs L3 Lift: Deadlift - 3 x 3 Reps - E3Ms - Build up
--- Accessory: Heavy Russian KB Swings - 50 Reps - for time, as few sets as possible --- WOD: 20 Min Ping Pong EMOM Odd - 11 Deadlifts - 155/105 L1, 225/155 L2, 245/185 L3 Even - 11 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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