Boulder CrossFit – CrossFit Power Clean (Power Snatch Every 2:00 x 7 Sets 3 Sets 1.1 @ 75% 2 Sets of 1.1 @ 80% 2 Sets x 1 @ 85% Superset with 3 high box jumps after each set of snatches ) “Breakfast For Dinner” (AMRAP – Rounds and Reps) 14:00 AMRAP 3 Wall Walks...Read More
Boulder CrossFit – CrossFit “Shepherd’s Pie” (Time) 3 Rounds for Time 18/14 Calorie Row 18 Toes to Bar 72 Double Unders 24 Wall Balls 9/7 Ring Muscle-Ups Wall Ball: 20/14lb, 10/9ft Time Domain: 15-20min Time Cap: 25min Finisher (No Measure) 4 Sets: For Quality 10/10 Half Kneeling Paloff Press with Rotation :15 Ring Support Hold...Read More
Boulder CrossFit – CrossFit “ATLiens” (AMRAP – Rounds and Reps) 20:00 Partner AMRAP 300/250m Row 10 Dual Kettlebell Front Squat 3 Wall Walks Kettlebells: 2 x 53/35lb, 2x 44/26lb *Alternating Full Round with a Partner for Rounds + Reps Goal: 8–10 Total Rounds (4–5 per partner) Finisher (No Measure) 5 Sets: For Quality :30 Flutter...Read More
Boulder CrossFit – CrossFit Squat Snatch (3 Position Snatch High Hang + Hang + Floor Every 90 seconds x 8 Sets 1+1+1 *Can drop the bar on the 3rd rep when lifting from the floor. *These are ideally all performed as a squat snatch. ) Looking to start at 60% and keep the majority of...Read More
Boulder CrossFit – CrossFit “Hey Ya” (Time) Every 6:00 x 4 Sets 20/14 Calorie Echo 25 GHD Sit-Ups 400m Run Goal: Sub 5:00 per set Score: Average Time / Set Finisher (No Measure) 4 Sets: For Quality 10 Weighted Russian Twist (Over and Back = 1) 15 Seated Barbell Calf Raises :30 Dual Kettlebell Front...Read More
Boulder CrossFit – CrossFit Front Squat (Pause Front Squat + Front Squat Every 2:30 x 5 Sets 2 Sets x 1+4 @ 70% 2 Sets x 1+3 @ 75% 1+2 @ 80% Pause :03 on the Pause Front Squat *After Each Set Complete 3 Broad Jumps for Distance ) “Work In Progress” (AMRAP – Reps)...Read More
