Climb the highest in 45 Mins
2-4-6-8-10-12-14 etc…………
Calories on Assault Bike
Double Unders
Calories on Rower
CrossFit Hot Springs |
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WOD: 45 Min AMRAP - “Stairway to Heaven”
Climb the highest in 45 Mins 2-4-6-8-10-12-14 etc………… Calories on Assault Bike Double Unders Calories on Rower
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Lifts :Strict Press - 1 x 20 Reps --- Push Jerk - 3 x 3 Reps - build up --- WOD: 10 Min AMRAP 10 Ring Rows L1, 5 C2B Pull Ups L2, 5 Bar Muscle Ups L3 10 Strict Press - 65/45 L1, 95/65 L2, 135/95 L3 15 Sandbag Front Squats - 35/25 L1, 45/35 L2, 65/45 L3 Lifts: Power Clean + 2 Hang Power Cleans - 3 x 1 Rep - E2M - build up
--- Back Squat - 10 x 2 Reps @ 70% EMOM --- WOD: E4Ms x 6 3 TNG Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 9 Calorie Assault Bike 10 Double Unders L1 or attempts, 25 DU's L2, 50 DU's L3 Saturday Class Time at 8 AM --- 2 Person Partner Workout: Follow the Leader Style - once your partner clears the Rower - you chase them --- E5Ms x 8 10 Calorie Row 10 Calorie Bike 15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 20 Alt One Arm Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 Lift: Full Snatch - 3 x 1 Rep - E2M - build up
--- Strength: Bench Press - 3 x 3 Reps - E3Ms - build up --- WOD: For time - 8 Min Cap!!!!! 21-15-9 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 Ring Rows L1, Pull Ups L2, C2B Pull Ups L3 Lift: Deadlift - 1 x 20 Reps
--- WOD: On a :75 Clock 5 Unbroken Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 5 Bar Facing Burpees Max Calorie Assault Bike Rest 3:15 Repeat 8 Times Conditioning - 50 Min AMRAP
50 Calorie Row 40 Calorie Assault Bike 30 Double Unders or 60 Single Jump Rope 200 Meter Run 10 Burpees Lift: Strict Press - 10 x 2 Reps @ 70% EMOM
--- Strength: Strict Pull Ups - 3 x Max Reps - E3M --- WOD: 2 Min AMRAP 10 Unbroken Shoulder to OH - 95/65 L1, 135/95 L2, 155/105 L3 10 Double Unders L1, 25 DU's L2, 50 DU's L3 Rest 1 Min Repeat 5 Times - Start back where you left off *Score = Total Rounds and Reps Lift: Full Clean - 3 x 1 Rep - E2M - build up --- Strength: Back Squat - 3 x 5 Reps - E3M - build up --- WOD: Part A - 3 Min AMRAP 15 Front Squats - 55/45 L1, 75/55 L2, 95/65 L3 5 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 (3 5 Burpees *Rest exactly 3 Mins - go on to Part B Part B 3 Min AMRAP 15 Deadlifts - 55/45 L1, 75/55 L2, 95/65 L3 10 Power Cleans - same 5 Front Rack Lunge Steps - same Saturday Class Time at 8 AM
3 Partner Workout - 30 min amrap Each Partner Starts on one station and switches Station #1 sets the pace --- Station #1 - 400 M Row Station #2 - 10 single arm KB swings Left arm 10 single arm KB swings Right arm Station #3 - AMRAP 3 Power Cleans - 95/65 L1 , 135/95 L2, 155/105 L3 6 Push Ups 9 Air Squats |
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