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Boulder CrossFit – CrossFit Push Jerk (12-10-8* Push Jerks Start Light and build to Moderate. This is a deload week in the Strength Cycle. (Score is Weight) Week 4 of 5 Strength | Wave-Loading Cycl) WOD (Time) 4 SETS* 2-4-6 Push Jerk (185/135) 12-8-6 Toes to Bar – Rest 1:30 b/t Sets- (Score is Slowest...
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Boulder CrossFit – CrossFit Push Jerk (Strength: 20 mins  6-4-2 | 4-3-2* Push Jerk *Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should beheavier than the first (6-4-2). ) WOD (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 8 Shoulder to Overhead 155/105 10 Box Jumps Overs (24/20 12 Wall Balls (20/14)
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Boulder CrossFit – CrossFit Push Jerk (8-6-4 | 6-4-2* Push Jerks *Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4). (Score is Weight) Week2of5 Strength | Wave-Loading Cycle ) WOD (Weight) EMOM x 10 MINUTES* 1 Power Clean & Jerk + 2 Front Squats *Start Moderate and...
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Boulder CrossFit – CrossFit Push Jerk (18 min running clock  10-8-6 | 8-6-4* Push Jerks *Start Light and build to Mod+. The second wave (8-6-should be heavier than the first (10-8-  Week1of5Strength | Wave-Loading Cycle ) WOD (AMRAP – Rounds and Reps) 12 MIN AMRAP 16/13 Cal Bike 12 Toes to Bar 8 Lateral Barbell Burpees...
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Boulder CrossFit – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear...
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Boulder CrossFit – CrossFit Hang Snatch (Strength: 16 min running clock including warmup Hang Squat Snatch 7×1 all at 90% of 1rm *based off of 1rm full Snatch ) wod (AMRAP – Rounds and Reps) WOD: AMRAP X 15 MINUTES 15/12 Cal Row 15 push-ups 5 squat snatches 135/95
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Boulder CrossFit – CrossFit SKILL (No Measure) Skill: 10 min clock practice… Kipping or butterfly pull-ups wod (3 Rounds for reps) 4 min AMRAP 40 Ab mat Sit-ups 20 Wallballs 20/14 *max pull-ups with time remaining Rest 2 mins Repeat same AMRAP 2 more times with 2 mins rest b/w each 16 MIN WOD Score...
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Boulder CrossFit – CrossFit Back Squat (Strength: 20 min running clock (including warmup) Back Squat 5×5 65% of 1rm (pause 3 sec in hole on each rep) ) wod (Time) 3 Rounds: 20 Back Rack Lunges 95/65 (10 per leg) 20/17 Cal Bike Meant to be a sprint! 11 min CAP
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Boulder CrossFit – CrossFit wod (Time) 12 Rounds For Time: 200m Run 3 Bar Muscle Ups 4 Push Jerks 155/105 (should be done unbroken) *no time cap but the goal is sub 30 mins Cashout: coach choice time permitting
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Boulder CrossFit – CrossFit Hang Clean (16 min running clock including warmup Hang Squat Cleans 7×1 all at 90% of 1rm *based off of 1rm full squat clean ) wod (AMRAP – Rounds and Reps) 8 MIN AMRAP 1.2.3. and so on Front Squats (185/125) 20-30-40 and so on Double Unders
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