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  CrossFit Hot Springs

WOD 08/02/2024

8/1/2024

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SKill Work: Ring MU (Spotted, bands, transitions)
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WOD: For Time
30 Hang Pwr C&J 45/35 L1, Clean and Jerk 95/65 L2, 135/95 L3
30 Ring Rows and Pushups L1, 30 Pullups + 30 Dips L2, 30 Ring MU's L3
30 Hang Power Snatch L1, 30 Power Snatch L2 & L3
*Partition as desired
Time Cap: 20:00
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Extra/Optional/Accessories 
3 Sets, For Quality
10 Deficit Sumo Stance Dual KB Deadlifts 
10 Goblet Loaded Cossack Squats 
:35 Weighted Sorenson Hold ​
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    Hello 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.

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