Boulder CrossFit – CrossFit Squat Snatch (Squat Snatch Every 90 seconds x 8 sets 3 Snatches @ 65%+ **Done as Singles, Rest 10 seconds between reps ) “Grannies” (AMRAP – Reps) 16:00 EMOM minute 1: Max Overhead Squats minute 2: Max Toes to Bar minute 3: Max Row Calories minute 4: Rest Barbell: 95/65lbs, 75/55lb...Read More

Boulder CrossFit – CrossFit Bench Press Every 3:30 x 4 Sets 10 Bench Press @ 55-60% 12 Deadlifts @ 50-55% % of 1RM Bench and % of 1RM Deadlift Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one...Read More

Boulder CrossFit – CrossFit Mount Mumandad” (No Measure) 40:00 EMOM min 1: 13/10 Calorie Echo min 2: 3 Wall Walks min 3: 16 Alternating Hang Dumbbell Snatch min 4: 13/10 Calorie Ski- Sub Row min 5: 16 GHD Sit-Ups Dumbbell: 50/35lb, 30/20lb Primary Objective: Complete each movement within the 45 sec mark for each minute...Read More

Boulder CrossFit – CrossFit Back Squat Every 2:30 x 4 Sets Set 1: 10 @ 55% Set 2: 10 @ 60% Set 3: 10 @ 65% Set 4: 8 @ 65%+ % of 1RM Back Squat Stimulus: Muscular Endurance / Hypertrophy / Volume Building “Fruitbat” (Time) For Time 10 Rounds 3 Bar Muscle Ups 5...Read More

Boulder CrossFit – CrossFit Power Clean Every 2:00 x 5 Sets 5 Tng Power Clean Load: @ 60%+ of 1RM Power Clean Building to a Heavy for the Day Stimulus: Barbell Conditioning and Cycling “Spy Game” (Time) 3 Rounds For Time 400m Run 20 Box Jump Overs 15 Handstand Push-Ups Box Height: 24/20in Goal: 11:00-15:00...Read More

Boulder CrossFit – CrossFit Power Snatch Every minute, on the minute, for 5 minutes (5 sets): No Feet Power Snatch x 2 reps @ 65-75% Clean and Jerk Every 75 seconds, for 6:15 (5 sets): Power Clean + Power Jerk x 2 reps @ 70% Deadlift Every 90 seconds, for 7:30 (5 sets): 2″ Deficit...Read More

Boulder CrossFit – CrossFit “Runnin With The Devil” (Time) Each Set for Time, With Partner Every 4:30 x 8 Sets 12 American Kettlebell Swings 9 Lateral Burpees over Rower 12/9 Calorie Row Sprint Kettlebell: 70/53lb, 53/35lb Each Partner will complete 1 full round within the 4:00 segment. Score is the average time for both partners...Read More

Boulder CrossFit – CrossFit Front Squat Front Squat + Jerk Every 2:00 x 6 Sets 2 Front Squats + 2 Jerks Perform @ 75-85% *Any style jerk today, athlete choice. % is Based on 1RM Clean & Jerk Clean and Jerk Front Squat + Jerk Every 2:00 x 6 Sets 2 Front Squats + 2...Read More

Boulder CrossFit – CrossFit Back Rack Lunge (Strength Superset Every 2:30 x 5 Sets 12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat 8-10 Dumbbell Bench Press, For Load ) “Your Really Got Me” (Checkmark) 15:00 EMOM minute 1: 15/11 Calorie Echo Bike minute 2: 100ft (30m) Farmers Carry minute 3: 20/15 Push-Ups...Read More

Boulder CrossFit – CrossFit Power Snatch Every 2:00 x 5 Sets 5 Tng Power Snatch Load: @ 60%+ of 1RM Power Snatch Building to a Heavy for the Day “Jump” (Time) 8 Rounds for Time 5 Deadlifts 10 Box Jump Overs Load: @ 275/185lb, 185/125lb Box: 24in/20in % of Deadlift, Should not exceed 65% Goal:...Read More