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  CrossFit Hot Springs

WOD 11/16/2012

11/15/2012

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Warm Up: 3 rounds - row 1 minute, 3 power clean, 3 hang clean, 3 clean, 6 push up, stretching and mobility.
*Start off light and increase the weight each round.
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Strength: 10 rounds, EMOM: perform the following @ 65% 1 RM clean...
1 clean + 2 front squats
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WOD: AMRAP in 15 minutes
5 DB snatch each arm (75#/55#)
Sprint 100 m
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3 rounds - 15 weighted sit ups (45#/25#), 10 good mornings (go light and focus on stretching the hamstrings)
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For you more advanced lifters...watch the first 3:30 of the below video.
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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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