Boulder CrossFit – CrossFit Split Jerk (Strength: Split Jerks 20 min running clock 3×2 at 80-90% of 1rm clean/jerk ) WOD (AMRAP – Rounds and Reps) 16 MIN AMRAP 100m Run 5 Shoulder to Overhead (185/135) 200m Run 10 Shoulder To Overhead (155/105) 400m Run 15 Shoulder To Overhead (135/95) 600m Run 20 Shoulder To...Read More

Boulder CrossFit – CrossFit Squat Snatch (Strength: 25 min running clock Squat Snatch 1×2 (80%) 1×2 (85%) 3×1 (90%) *Based off 1RM Snatch. (Score is Weight) – Short Rest b/t P1 & P2- 2.) Snatch Pulls** 3×2 (100%) **Based off 1RM Snatch. ) WOD (AMRAP – Rounds and Reps) 7 MIN AMRAP 3 Hang Power...Read More

Boulder CrossFit – CrossFit Overhead Squat (Strength: 15 min running clock 3×5 Overhead Squats* *Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets. Option for front or back squats) Front Squat Back Squat WOD (Time) For Time:...Read More

Boulder CrossFit – CrossFit Squat Clean (20 min running clock: Squat Clean 1×3 (70%) 1×2 (75%) 3×2 (80%) *Based off 1RM Clean & Jerk.  Short Rest b/t P1 & P2- 2.) Clean Pulls **3×3 (90%) *Based off 1RM Clean & Jerk.) WOD (Time) 3 SETS 3 Reps of Barbell Complex (135/95/65) 60 Double Unders 2...Read More

Boulder CrossFit – CrossFit Overhead Squat (15 MIN running clock 4×4 Overhead Squats *Keep weight Moderate+ same across all sets (option for back squats ONLY if injury prevents OHS) ) Back Squat WOD (Time) 3 ROUNDS FOR TIME Distance Run* 15 KB Deadlifts (70/53) 30 Russian KB Swings 15 KB Goblet Squats *Each round begins with...Read More

Boulder CrossFit – CrossFit Deadlift (20 mins to est a new 1rm The suggested rep scheme for ALL lifts this week is… Athletes can follow this or work up on how they want 7 at 60% 6 65% 5 at 70% 4 at 75% 3 at 80% 2 at 85% 1 at 95% 1 at...Read More

Boulder CrossFit – CrossFit Overhead Squat (*Keep weight Moderate across all sets. (Score is Weight) 4×6 ) WOD (AMRAP – Rounds and Reps) 15 MIN AMRAP 100m KB Suitcase Carry (53/35) * 15 Russian KB Swings 20 Back Rack Alt. Lunges (115/75) *50m w/ KB in Right Hand, 50m w/ KB in Left HandRead More

Boulder CrossFit – CrossFit Deadlift (Wendler Week 3 Strength: 12 mins including warmup Deadlift 75%x5 85%x3 95%x1+) WOD (AMRAP – Rounds and Reps) 2 SETS: 8 MIN AMRAP 5 Power Cleans (155/105) 10/7 Cal Bike 5 Hang Power Cleans (155/105) 15 Box Jumps 24/20 -Rest 2:00 b/t Sets- *Reset at the beginning of AMRAP each...Read More

Boulder CrossFit – CrossFit WOD (AMRAP – Reps) 16 MIN EMOM MIN 1&2 – 15/12 Cal Bike MIN 3 – :45 Max American KB Swings 53/36 MIN 4 – :45 Plank Hold (Score is KB Swing Reps) CASHOUT: 2-3 SETS 10 Straight Leg Sit-Ups 20 Alt. V-Ups 30 Alt. Russian Twists -Rest As Needed b/t...Read More

Boulder CrossFit – CrossFit Front Squat (12 mins including warmup Front Squat 70%x3 80%x3 90%x3+) WOD (Time) WOD: 5 Rounds 15/12 Cal Row 15 situps (option for 15 GHDs) 10 Back Squats 115/85 (taken from ground) 1 rope climb *20 min CapRead More