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Boulder CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) [Teams of 2] 25 MIN AMRAP 90 Calorie Row 70 Wallballs (20/14/10) 50 Kettlebell Swings (70/53/36) 30 Burpee Box Jumps (24/20/14) * 1 partner works while the other rests * To maintain social distancing in this team workout, you can have each athlete use their...
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Strength: Push Jerk (off the rack) *work to a heavy single WOD: 3 Rounds for time: 25 Toes to Bar 20 Push Jerks (135/95/65) 15/12/9 Calorie Assault Bike
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WOD: For Time: 400 Meter Run, 21 Burpees 400 Meter Run, 15 Burpees 400 Meter Run, 9 Burpees 200 Meter Run, 9 Power Cleans (115/85/65) 200 Meter Run, 15 Power Cleans (115/85/65) 200 Meter Run, 21 Power Cleans (115/85/65) *TABATA CASHOUT
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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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