|
|
|
Strength: Back Squat - 2 x Max Reps @80% - E3M
--- Lift: Power Clean - 5 x 1 Rep - EMOM - build up --- WOD: Every 2 Mins x 5 (No Rest Between Efforts) 2 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3 4 Front Squats Squats - same 8/6 Calorie Assault Bike SPRINT
0 Comments
Saturday Class Time at 8 AM - Individual Workout
--- "2018 Farewell WOD" E2Ms x 18 First 9 Rounds - E2Ms 8 Thrusters - 55/45 L1, 75/55 L2, 95/65 L3 8 Bar Facing Burpees 8 Calorie Assault Bike --- Last 9 Rounds - E2Ms 8 Hang Power Snatch - 55/45 L1, 75/55 L2, 95/65 L3 8 Bar Facing Burpees 8 Calorie Row *If need be due to numbers. Some can start on the snatch/rower portion first and switch at the halfway mark of course with people on the first half. **Some may have a difficult time finishing a round in under 2 minutes. If so, we'll cut your reps/calories by two and it should make the difference. Alternatively, you can skip a round to recover and go harder again. We've done similar workouts before where this tactic was needed by just about everyone. Strength: Bench Press 5 x 5 Reps @80% - E3M --- Skill: Double Unders or Triple Unders --- WOD: 15 Min “Ladder” 2-4-6-8-10-12-etc…. Alternating DB Hang Clean and Jerk 25/10 L1, 35/25 L2, 50/35 L3 Hang Knee Raise (L1)Toe 2 Bar (L3) (L2) - x1 Double Unders L1, x3 DU's L2, x5 DU's L3 *Move up the ladder as high as possible in 15 mins Lift: Deadlift -5 x 5 Reps @80% - E3M
--- WOD: Part A 8 Min Ping Pong EMOM Odd - 10 Ring Rows L1, 3 Ring Muscle Ups L2, 5 Ring Muscle Ups L3 Even - 10 Push Ups L1, 5 Kipping HSPUs L2, 5 Strict Deficit HSPUs L3 *Rest 5 Mins - then Part B Part B - 8 Min Ping Pong EMOM Odd - 12 Air Squats L1, 20 Air Squats L2, 12 Alternation Pistols L3 Even - 10 Ab Mat Sit Ups L1, 20 Ab Mat Sit Ups L2, 12 GHD Sit Ups L3 Afternoon classes only today. 3, 4, 5 and 6PM. ------- Strength: Strict Press 5 x 5 Reps @80% - E3M --- Accessory: DB Seal Row 3 x 10 Reps --- WOD: For time 5-4-3-2-1 Power Cleans 95/65 L1, 135/95 L2, 185/125 L3 Pull Ups x 3 L1 (15-12-9-6-3), Rope Climbs L2 & L3 The gym will be open from 7 to 9 AM today. --- Strength: Back Squat 5 x 5 Reps @80% - E3M --- WOD: For time 50-40-30-20-10 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3 Saturday Class time at 8 AM. Individual workout.
--- “12 Days of Christmas” 1 - 100 Meter Row 2 - Deadlifts - 135/95 L1, 185/135 L2, 275/185 L3 3 - Push Ups L1, HSPU L2 & L3 4 - Front Squats - 95/65 L1, 135/95 L2 & L3 5 - Ring Rows L1, C2B Pull Ups L2, Bar Muscle Ups L3 6 - Power Cleans - 95/65 L1, 135/95 L2 & L3 7 - Double Unders 70 Jump Rope L1, x 5 (35) L2 & L3 8 - Box Jumps - 20/16 L1, 24/20 L2, 30/24 L3 9 - S2O - 95/65 L1, 135/95 L2 & L3 10 -10 Calorie Assault Bike 11 - Burpees 12 - 120 Ft (down and back) Sled Push , 90/50 L1, 180/100 L2 & L3 --- *You can scale loads and movements but not the reps. Day 1 100 M Row, Day 2 2 DL + 100 M Row, Day 3 3 HSPU + 2 DL + 100 M Row, Day 4 4 FS + 3 HSPU + 2 DL + 100 M Row, etc………… Strength: Bench Press - 4 x 5 Reps @80% - E3M --- Accessory: Z Press - 3 x 6 Reps --- WOD: 3 Min AMRAP 10 Double Unders L1, 20 DU's L2, 40 DU's L3 10 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3 *Rest 2 Mins 3 Min AMRAP 10 Double Unders L1, 20 DU's L2, 40 DU's L3 10 S2O - 65/45 L1, 95/65 L2, 135/95 L3 *Rest 2 Mins 3 Min AMRAP 10 Burpees 10 Knee Raises L1, 10 T2B L2, 20 T2B L3 Strength: Deadlift - 4 x 5 Reps @80% - E3M --- Accessory: 1 1/4 Goblet Squats - 3 x 10 Reps https://youtu.be/A5emLMlaILY --- WOD: 4 Rounds for time 8 Squat Clean Thrusters (Clusters) - 75/45 L1, 105/75 L2, 155/105 L3 10 Bar Facing Burpees 10 Push Ups L1, 10 HSPUs L2, 50 Ft Handstand Walk L3 Skill: Candle Sticks --- Conditioning: 12K Meter Row - write down your split times Part A - Time at 500 Meters Part B - Time at 1000 Meters Part C - Time at 6000 Meters Part D - Time at 12000 Meters --- Previously done on 11/29/2017, 7/12/2017, 06/06/2018 |
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. |
RSS Feed