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WOD 08/28/2024

8/27/2024

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​Wednesday 08-28-2024
​​Weightlifting: Jerk Complex
Every 2:00 x 5 Sets 
2 Push Jerks + 2 Split Jerks @ 75% of 1RM
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WOD: 5 Rounds for Time
18 Air Squats L1, 21 L2 & L3
12 Ring Push-Ups Hip Height L1, 12" off ground L2, 6" Off Ground L3
10 Alternating Step Ups L1, 9 Box Jump Overs 24/20 L2 & L3
Goal Time 8 to 10 Min - Cap 15 Min
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​Extra/Optional/Accessories
For Quality: 12:00 EMOM
Minute 1 - 10 Dual DB Seated Arnold Press, Moderate Load
Minute 2 - 6/6 KB on Foot, Leg Extensions w/ 1s Hold at Top, Moderate Load
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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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