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Strength: Power Snatch 10 MIN EMOM Every min do 3 Power Snatches (score last set of 3) WOD: For time: 27-21-15-9 Row Calories Overhead Squats (95/65/45
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Boulder CrossFit – CrossFit Metcon (Weight) 12 MIN EMOM MIN 1: 10 Power Snatches 75/55/45 MIN 2: 20 Pushups MIN 3: 10 Power Cleans 75/55/45 MIN 4: 20 V-UPS Shoulder Press (1×1)
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WOD: For Time: Cash in: 100 DU 3 Rounds of “Kelly” Cash-out: 100 DU *1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20/16) 30 Wallballs (20/14/12)
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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...
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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...
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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)
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Boulder CrossFit – CrossFit Metcon (Time) JUST SHOW UP!
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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 pushups
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WOD: For time: 21-18-15-12-9-6-3 reps of Thrusters 95/65/45 Double Unders Pullups *cashout time permitting
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