Boulder CrossFit – CrossFit Power Snatch Every minute, on the minute, for 5 minutes (5 sets): No Feet Power Snatch x 2 reps @ 65-75% Clean and Jerk Every 75 seconds, for 6:15 (5 sets): Power Clean + Power Jerk x 2 reps @ 70% Deadlift Every 90 seconds, for 7:30 (5 sets): 2″ Deficit...Read More

Boulder CrossFit – CrossFit “Runnin With The Devil” (Time) Each Set for Time, With Partner Every 4:30 x 8 Sets 12 American Kettlebell Swings 9 Lateral Burpees over Rower 12/9 Calorie Row Sprint Kettlebell: 70/53lb, 53/35lb Each Partner will complete 1 full round within the 4:00 segment. Score is the average time for both partners...Read More

Boulder CrossFit – CrossFit Front Squat Front Squat + Jerk Every 2:00 x 6 Sets 2 Front Squats + 2 Jerks Perform @ 75-85% *Any style jerk today, athlete choice. % is Based on 1RM Clean & Jerk Clean and Jerk Front Squat + Jerk Every 2:00 x 6 Sets 2 Front Squats + 2...Read More

Boulder CrossFit – CrossFit Back Rack Lunge (Strength Superset Every 2:30 x 5 Sets 12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat 8-10 Dumbbell Bench Press, For Load ) “Your Really Got Me” (Checkmark) 15:00 EMOM minute 1: 15/11 Calorie Echo Bike minute 2: 100ft (30m) Farmers Carry minute 3: 20/15 Push-Ups...Read More

Boulder CrossFit – CrossFit Power Snatch Every 2:00 x 5 Sets 5 Tng Power Snatch Load: @ 60%+ of 1RM Power Snatch Building to a Heavy for the Day “Jump” (Time) 8 Rounds for Time 5 Deadlifts 10 Box Jump Overs Load: @ 275/185lb, 185/125lb Box: 24in/20in % of Deadlift, Should not exceed 65% Goal:...Read More

Boulder CrossFit – CrossFit “PRVN Skill” (AMRAP – Rounds and Reps) 14:00 AMRAP 60 Double Unders 40 Single Dumbbell Step Overs 60 Double Unders 20 Handstand Push Ups 60 Double Unders 10 Ring Muscle-Ups Dumbbell: 50/35lbs, 30/20lb Box: 24/20’’ Goal: 2+ Rounds (500+ Reps) Score: Rounds + Reps Optional Accessory (No Measure) For Quality: 5...Read More

Boulder CrossFit – CrossFit Back Squat (Every 2:00 x 5 Sets 5 Back Squats Set 1: @ 65% Set 2: @ 70% Set 3: @ 70% Set 4: @ 75% Set 5: @ 75% ) “Panama” (Weight) Every 90 seconds x 6 Sets 12/9 Calorie Row 3 Squat Cleans Score = Total Load Suggested Squat...Read More

Boulder CrossFit – CrossFit Sots Press (Checkmark) Every 90 seconds, for 4:30 (3 sets): Press in Clean (Sots Press) x 3 reps (Start first set with empty barbell) Tall Jerk x 3 reps Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight....Read More

Boulder CrossFit – CrossFit Overhead Squat (On a 12:00 Clock Establish a 3RM Overhead Squat Record Heavy for the Day ) “PRVN Cyclical” (AMRAP – Rounds and Reps) For Reps: 12:00 AMRAP 3 Wall Walks 9 Toes to Bar 12 Alternating Dumbbell Snatch Dumbbell: 50/35lbs, 30/20lb Goal: 6-8 Rounds Score: Rounds & Reps Optional Accessory...Read More

Boulder CrossFit – CrossFit “PRVN Baseline” (AMRAP – Rounds and Reps) 18:00 AMRAP 28/22 Calorie Row 14 Burpee Box Jump Overs Box: 24in/20in Score = Rounds + Reps Goal: 5-7 Rounds Optional Accessory (No Measure) For Quality: 10:00 EMOM Minute 1 – 5/5 Knees over Toes Split Squats , Light Load Minute 2 – :20/:20...Read More