In 10 Mins find a solid 1 RM with good form
Push or Split Jerk
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WOD: 5 Rounds for time
4 Jerks P 155/105, A 105/75, H 65/45
8 Barbell Rows (same weight)
8 Toes 2 Bar
16 Burpees
1 min Rest between Rounds
CrossFit Hot Springs |
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Skill In 10 Mins find a solid 1 RM with good form Push or Split Jerk ------------------- WOD: 5 Rounds for time 4 Jerks P 155/105, A 105/75, H 65/45 8 Barbell Rows (same weight) 8 Toes 2 Bar 16 Burpees 1 min Rest between Rounds
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Strength Front Squat 7 x 1 Reps Increasing load each set find a "Strong Effort" 1 RM --------------- WOD: 7 Min AMRAP 8 Hang Power Cleans P 135/95, A 95/65, H 65/45 16 Wall Ball P & A 20/14, H 14/10 24 Double Unders --------------------- Recovery / Optional 2 Rounds of 1 Min Max Russian KB Swings (You choose weight) 1 Min Max Burpees Strength
3" Deficit Deadlifts - (use mats as before) 5 x 1 Rep @ 90% - 95% - same weight across the board, increase from last week -------------- Strength Weighted Pull Ups 5 x 3 Reps *use bands if necessary...far better though to do partner assist -------------------- WOD: 7 Min AMRAP 12 Burpee over Bar 5 Strict Press (from floor) P 135/95, A 95/65, H 65/45 3 Strict Pull Ups -------------- Recovery / Optional 400 Meter Run 20 Russian KB Swings (you choose weight) 400 Meter Run Remember...1 class period and one class period only tomorrow at 7 AM. I have to be in LR for a seminar at 9 AM. The gym will be locked up promptly at 8 AM.
------------------------- 5 Rounds: In 3 Mins 20 Yard High Bar Prowler 100/50 10 Burpees 20 Yard Low Bar Prowler 100/50 Max Vertical Kettlebell Swings 70/53 Rx+ -- 53/35 Rx -- Scaled 35/26 Rest 3 Mins between efforts 20 yards is less than one length of the court. This is blaster like a number of the WOD's we've done recently where you get to rest an equal amount of time that you work. So go all out. Very simple, but very effective. Strength: Push Press - 5 x 3 Reps @ Strong Effort Increase Load each round ------------------------ Skill (10 Minutes) Rope Climb - P&A Legless Rope Climbs *I'll have the 2 extra ropes out for people to practice footwork on from the high pullup bars if necessary ---------------------------- Met Con: 10 Min AMRAP 1 Rope Climb - P Legless, A Rope Climb, H 10 Pull Ups 10 Left Arm Russian KB Swings - P 53/35, A 35/26, H 26/14 10 Right Arm Russian KB Swings - P 53/35, A 35/26, H 26/14 250 Meter Row ------------------------------------ Recovery / Optional 3 Rounds 40 Ft Heavy OH Barbell Carry 30 Double Unders Skill (10 Min Cap) Max Height Box Jump - 3 Attempts ------------------ Strength: 3" Deficit Deadlifts - on 45 plates 7 x 1 Rep @ 85% - 90% - same weight across the board ----------------------- Strength: Weighted Pullups 7 x 2 Reps *use bands if necessary ----------------- WOD: "Death by 10 Meters" Min 1 - Run 10 Meters Min 2 - Run 10 Meters - turn - Run 10 Meters back Min 3 - Run, Turn, Run, Turn, Run Min 4 etc…………………….. Keep going until no longer able to get in under 1 min clock ------------------- Recovery / Optional 2000 Meter Row for time Skill / Strength: Overhead Squat 2 RM
On a 8 Min Clock find a Solid Challenging 2 RM ---------------- Strength: Front Squat 7 x 2 Reps Increasing load each set find a "Strong Effort" 2 RM ----------------- Strength Single Arm Shoulder Press w/ KBs 7 x 2 Reps each arm Increasing load each set find a "Strong Effort" 2 RM ------------------ WOD: 6 Min AMRAP 100 Meter Sprint 8 Burpees on Plate P&A 45/25, H 25/15 60 Ft Overhead Weighted Lunge (same plate) 30 Ft out / 30 Ft back Skill: Turkish Get Ups - 5 Each Side
--------------------------- Strength: 3" Deficit Deadlifts - on 45 plates 5 x 1 Rep @ 85% - 90% - same weight across the board ------------ Strength: Weighted Pullups 5 x 3 Reps *use bands if necessary ------------- Met Con: 7 Min AMRAP 20 Ab Mat Sit Ups 15 Wall Ball P 30/20, A 20/14, H 14/10 ------------- Recovery / Optional 3 Rounds 1 Min Double Unders 1 Min Row for Meters Class times at 8 and 9 AM
2 Person Partner Workout - Split up work as needed 30 Min AMRAP - start over at the beginning if your team completes entire circuit *Wear long socks if you're doing the rope climbs. 1 Rower / 1 Barbell per Team Performance / Athletic 5 Rope Climbs 1000 Meter Row 30 Power Cleans 95/65 4 Rope Climbs 800 Meter Row 25 Overhead Squats 95/65 3 Rope Climbs 600 Meter Row 20 Push Jerks 95/65 ------------- Health (Scaled but in no way easy) 20 Pull Ups 1000 Meter Row 30 Power Cleans 65/45 15 Pull Ups 800 Meter Row 25 Overhead Squats 10 Pull Ups 600 Meter Row 20 Push Jerks Skill / Warm Up Single Arm Shoulder Press w/ KBs 3 x 5 Reps each arm ---------------- Strength: Push Press - 7 x 2 Reps @ Strong Effort - Increase load each round --------------------------- WOD: For time: (10 Minute CAP!) 400 Meter Weighted Run P 45/35 plate, A 35/25, H 25/15 Then 4 Rounds 10 Push Ups P Ring Push Ups, A Chest Slapping, H Hand Release 10 Goblet Squats P 70/53, A 53/35, H 35/26 ---------------------- Recovery (Optional) 3 Rounds 4 Clusters P 135/95, A 95/65, H 65/45 100 Meter Farmer Carry P 70/53, A 53/35, H 35/26 ---------- Those of you unfamiliar with the 1 arm kb shoulder press...check out the YouTube video below... |
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