6 x 2 Reps - same weight as Monday across the board
Strength /Gymnastics
Weighted Bar Dip
6 x 4 Reps, same across the board
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WOD: 7 Min AMRAP
12 Burpees
6 Clusters 95/65 - Advanced use 45/30lb DBs
rest 1 Minute
CrossFit Hot Springs |
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Strength: Front Squat - 6 of 15
6 x 2 Reps - same weight as Monday across the board Strength /Gymnastics Weighted Bar Dip 6 x 4 Reps, same across the board ---------------- WOD: 7 Min AMRAP 12 Burpees 6 Clusters 95/65 - Advanced use 45/30lb DBs rest 1 Minute
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Strength Skill Work: Jerk from rack
Focusing on technique take 10 minutes to find a solid 1 RM ------------------------------ WOD: 5 Rounds for time 4 Jerks (from floor) - P 155/105, A 135/95, H 95/65 8 Goblet Squats - P 70/53, A 53/35, H 35/26 200 Meter Run 1 minute rest between rounds Strength: Push Press
7 x 2 Reps - increase weight as you go, find a solid 2 Rep Max ---------------- WOD: 4 Rounds for time 8 Chest 2 Bar Pull Ups 16 Box Jumps 24/20 then immediately after the 4 Rounds Finisher of...7 Min Max Effort Row for Calories Strength: Front Squat - 5 of 15
7 x 1 Rep - same weight across the board, increase weight from last time doing 7 x 1 (11/30/2015) Strength /Gymnastics Weighted Bar Dips 7 x 3 Reps, same weight across the board ---------------- WOD: 10 Minute AMRAP 6 Power Snatch - P 135/05, A 95/65, H 65/45 9 T2B 12 Wall Ball 20/15 Recovery / Optional 400 Meter Sled Push Take note...Class times for 12/12/2015...7 and 8 AM only.
--------------- 25 Min AMRAP: 2 Person Partner Workout 8 Power Snatch P 135/95 - A 95/65 - H 65/45 12 Toe 2 Bar 16 Wall Ball P 20/14 - A 14/10 - H 10/6 *Break up as you wish, each station must be complete before moving on. Strength - 4 of 15: Front Squat
5 x 3 Reps - same across the board (same weight you used on Monday) ------------------ Strength /Gymnastics: Weighted Bar Dip 5 x 5 Reps - same across the board --------------------- WOD: 13 Minute AMRAP 8 Hand Stand Push Ups 10 Deadlifts - P 185/135, A 135/95, H 95/65 16 Step Ups - P 24", A 20", H 16" Barbell Complex Hang Squat Snatch + Overhead Squat 7 Mins to find a solid 1 Rep -------------------------- WOD: 5 Rounds for time - 30 Minute Cap! 5 Hang Squat Snatch - P 95/65, A 65/45, H 45/35 5 Overhead Squats - same 5 Shoulder 2 Overhead - same 60 Double Unders - or 100 Single Unders 1 Minute Rest between rounds! Skill: Double Under practice
:30 on :30 off x 5 Rounds -------------------- *Super Set following 2 Movements Strength - 3 of 15 Front Squat - 6 x 2 Reps - use the same weight across the board - add 5-10 lbs from last week -------------- Strength /Gymnastics Weighted Bar Dip 6 x 4 Reps - use the same weight across the board --------------------- WOD: 8 Min AMRAP 6 Power Cleans - P 135/95, A 95/65, H 65/45 20' OH Plate Lunge (10' out & 10' back) - P 45/35, A 35/25, H 25/158 Burpees over Plate Strength: Deadlift (NO deficit)- 1 Rep Max - in 20 Minutes - Warm Up Sets just like building up to last weeks 100% deficits then 3 or 4 Attempts to hit PR.
--------------- WOD: 7 Min AMRAP 12 Vertical KB Swings - P 70/53, A 53/35, H 35/26 40' Bear Crawl - 20' out and back 6 Strict Pull Ups Class times at 8 and 9 AM
-------------------------------- 2 Person Partner Workout Buy in -- 1000 Meter Row (break up as you wish) then: 5 Rounds - (Break up as you wish, each must do reps) 15 Box Jump Overs - 30/24 Rx+, 24/20 Rx (each) 15 Push Press - 95/65 Rx+, 65/45 Rx (each) 15 Knees to Elbow (each) then -- Cash out 1000 Meter Row (break up as you wish) *When doing the 15 Reps of each movement, each partner has to complete 15 reps in order to move onto the next movement. As with this past Saturday's Partner WOD, you can break it up as you wish, for example 1 at a time till hitting 15 or each doing 3 x 5 reps, all 15 each...whatever |
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