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WOD - Compare to 08/24/18
On a :75 Second 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
CrossFit Hot Springs |
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Lift: Deadlift - 1 x 20 Reps
--- WOD - Compare to 08/24/18 On a :75 Second 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
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Conditioning - Compare to 08-29-18
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 Strict Pull Ups - 3 x Max Reps - E3M --- WOD: 2 Min AMRAP 10 Unbroken S2O - 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 where you left off *Score = Total Rounds and Reps Lift: Full Clean - 3 x 1 Rep - E2M - build up 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 Lift: Power Snatch - 3 x 1 Rep - E2M - build up Bench Press - 1 x 20 Reps --- WOD: 3 Min AMRAP w/ 3 Min Rest x 5 Sets 5 Ring Rows L1, 5 Pull Ups L2, 1 Rope Climb L3 12/10 Calorie AB 5 Burpees - as fast as possible Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 *Score = Wall Ball Reps each round |
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