Boulder CrossFit – CrossFit Metcon (5 Rounds for weight) On the 3:00 mins x 5 Rounds: 2 Rope Climbs 25 AbMat Sit-ups 5 Deadlifts *Score weight on Deadlift each round * We’ll build in weight with each round * A good place to start will likely be around 65-70% of your 1RM Deadlift * We’ll...Read More
WOD: AMRAP 5 MINS: 20/15/12 Calorie Row 20 Burpees 20 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 5 MINS: 15/12/10 Cal Row 15 Burpees 15 Toes to Bar Rest 4 Minutes AMRAP 5 MINS: 12/10/9 Cal Row 12 Burpees 12 Pull-ups * Your score for each 5 MIN AMRAP is total rounds + reps...Read More
Strength: Back Squat: 1×1 work to a 1RM * 3 TOTAL attempts * 20 mins to establish a 1rm WOD: Buy-In: 20/15/12 Calorie Assault Bike Directly Into… 21 Double Dumbbell Front Squats (50’s/35’s/25s) 21 Double Dumbbell Push Presses (50’s/35’s/25s) 21 Double Dumbbell Hang Clusters (50’s/35’s/25s)Read More
Strength: Strict Press 5 at 40% 5 at 50% 5 at 60% no + on any lifts this week WOD: 16 MIN EMOM MIN 1: 10 Box Jumps 24/20/16 MIN 2: 10 Strict Press 75/55/45 (must clean weight first) MIN 3: 20 Goblet Squats 53/35/26lb KB MIN 4: 5 HSPU or 12 Hand release pushupsRead More
On the 4:00 x 6 Rounds: 200 Meter Run 10 Toes to Bar 5-5-4-4-3-3 Hang Power Cleans *Build In Weight On Hang Power Clean* * Your score for each round is the weight lifted for the hang power cleansRead More
Strength: Back Squat Deload week 5 at 40% 5 at 50% 5 at 60% no + on any lifts this week. WOD: For Time 25 Power Snatches (95/65/45) 25 Lateral Barbell Burpees 25 Overhead Squats (95/65/45) 25 Lateral Barbell Burpees 25 Squat Snatches (95/65/45)Read More
