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WOD: 3 Min AMRAP w/ 1 Min Rest x 5
5 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
250 Meter Row L1, 300 Meter Row L2, 350 Meter Row L3
*Pick up where you left off each round
CrossFit Hot Springs |
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Lift: Deadlift - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
--- WOD: 3 Min AMRAP w/ 1 Min Rest x 5 5 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 250 Meter Row L1, 300 Meter Row L2, 350 Meter Row L3 *Pick up where you left off each round
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WOD: 3 Rounds
50 Calorie Assault Bike 800 Meter Run 2000 Meter Row *Rest 5 mins between efforts **Compare to 08-01-18 Lift: Strict Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR) --- WOD: 4 Rounds 400 Meter Run 10 Pull Ups L1, 2 Rope Climbs L2, 3 Rope Climbs L3 10 Hanging Knee Raises L1, 10 T2B L2 & L3 21 OH Walking Lunge Steps - 25/10 L1, 35/25 L2, 45/35 L3 Lift: Back Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR) --- WOD: 5 Rounds / Rest 1 Min between Rounds 12/10 Calorie Assault Bike 12 Double Dumbbell Front Squats - 35/25 L1, 50/35 L2, 70/50 L3 12 Burpee over DBs 12/10 Calorie Assault Bike --- Pretty good video on squatting and common errors. Go ahead and skip from minute 5 until minute 6. I don't know what the purpose of that minute of video was but it wasn't worth watching. |
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