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Accessory: Stationary Dips - 3 x Max Reps
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WOD: For time - 21-15-9
Power Clean - 65/45 L1, 95/65 L2, 135/95 L3
Knee Push Ups L1, Push Ups L2, Ring Push Ups L3
CrossFit Hot Springs |
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Strength: Strict Press - 4 x 5 Reps @80% - E3M
---- Accessory: Stationary Dips - 3 x Max Reps --- WOD: For time - 21-15-9 Power Clean - 65/45 L1, 95/65 L2, 135/95 L3 Knee Push Ups L1, Push Ups L2, Ring Push Ups L3
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Strength: Back Squat - 4 x 5 Reps @80% - E3M ---- Accessory: Reverse Standing Lunge Steps - 3 x 6 Reps - each side --- WOD: “Helen” - 3 Rounds for time 400 Meter Run 21 American KB Swings - 53/35 12 Pull Ups 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 Strength: Bench Press - 3 x 5 Reps @80% - E3M
--- Skill: Turkish Getups - 3 x 5 Each Side --- WOD: 4 Rounds for time 25/22 Calories on Assault Bike 10 KB Snatch LT - 35/26 L1, 53/35 L2, 70/53 L3 10 KB Snatch RT - same Strength: Deadlift - 3 x 5 Reps @80% - E3M
--- WOD: “Double DT” - 10 Rounds for time 12 DLs - 75/55 L1, 105/75 L2, 155/105 L3 9 HPC 6 PJ --- Extra Credit: Spiderman Planks - 3 x 8 Reps (each leg) Conditioning: Every 3 Mins for 30 Mins
45 Seconds Max Calories Assault Bike 2:15 Walk / Rest Strength: Strict Press - 3 x 5 Reps @80% - E3M
--- Accessory: Side Lateral DB Raise - 3 x 12 Reps --- WOD: 5 Rounds for time 20 Ring Row X 2 L1, Chin over Bar L2, C2B Pull Ups - L3 40 Push Ups 60 Air Squats Strength: Back Squat - 3 x 5 Reps @80% - E3M
--- Accessory: Single Leg RDL - 3 x 8 Reps (each leg) --- WOD: Every 3 Mins x 5 Sets 3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3 6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 9/7 Calorie Assault Bike SPRINT! --- Extra Credit: 50 Ab Wheel Roll Outs Saturday Class time at 8 AM
--- 30 Min AMRAP 2 Partner Workout Station #1 - 250 Meter Row Station #2 - 10 Wall Ball + 10 Russian KB Swings *Partners flip flop back and forth between stations with the 250 Meter Row setting the pace! Score = Total Calories + Total Reps Wall Ball - 20/14 KB - 70/53 Strength: Bench Press - 2 x Max Reps @80% - E3M
--- Conditioning - Part A 3 Rounds - Start 00:00 8 R-Arm Kettlebell Bottoms Up Press - 18/13 L1, 26/18 L2, 35/26 L3 8 L-Arm Kettlebell Bottoms Up Press - same 30/25 Calorie Assault Bike Start 12:00 Conditioning - Part B - For time 10-9-8-7-6-5-4-3-2-1 Burpee Box Over - 20/14 L1, 24/20 L2, 30/24 L3 Ab Mat Sit Ups x 1 L1, Ab Mat Sit Ups x 2 L2, GHD Sit Ups L3 |
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