Boulder CrossFit – CrossFit “PRVN Strong” (Time) For Time & Load: Against a 16:00 Clock 7 Rounds 7 Power Snatch 7 Power Clean 7 Thrusters -In the Remaining Time Establish a 1RM Clean & Jerk Barbell: 95/65lb, 75/55lb Goal: 9:00-12:00 Score: Time & Load (Input load in strength) Clean and Jerk Optional Accessory (No Measure)...Read More
Boulder CrossFit – CrossFit Bar Muscle-ups (10 minutes to work on progressions) “An Old Wooden Ship” (Time) Every 10:00 x 2 Sets 3 Rounds 6/6 Single Arm Overhead Lunges 16 American Kettlebell Swings 6 Bar Muscle Ups Kettlebell: 53/35lb, 44/26lb Goal: 6:00-8:00 Sets Score: Total Working Time Stimulus: Grip Stamina / High Skill Gymnastics Primary...Read More
Boulder CrossFit – CrossFit Hang Squat Snatch (Weight) Every 2:00 x 6 Sets 3 Hang Squat Snatch Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb Optional Accessory (No Measure) For Quality: 5 Sets :20/:20 Single Leg Romanian Deadlift Hold , light to moderate KB Rest 20 seconds 4/4/4 Banded Chop (High, Mid,...Read More
Boulder CrossFit – CrossFit “Chubbs” (Time) 8 Rounds for Time 200m Run 3 Wall Walk / 50ft (15m) Handstand Walk 18/13 Calorie Echo 10 Line Facing Burpees Round 1/3/5/7: Wall Walk Rounds 2/4/6/8: Handstand Walk Bike Subs: 20/15 Cal Assault Bike Goal: 26:00-35:00 Cap: 40:00 Time Cap the mods for the Handstand Walk will be...Read More
Boulder CrossFit – CrossFit Gymnastics Skill (No Measure) Chest to Bar Progression Butterfly Chest to Bar “Just Tap It In” (AMRAP – Rounds and Reps) 4 Sets 3:00 On/1:00 Off 15/12 Calorie Row 15 Chest to Bar Pull-Ups 15 Box Jumps *Pick up where you left off each round. Box: 24/20” Score = rounds +...Read More
Boulder CrossFit – CrossFit Deadlift (Take 15:00 to Establish 3RM Deadlift ) Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2...Read More
Boulder CrossFit – CrossFit Squat Clean and Jerk (Clean & Jerk Complex Every 3:00 minutes x 5 Sets 3 Hang Squat Cleans + 1 Jerk Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day) Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees...Read More
Boulder CrossFit – CrossFit Power Snatch (8:00 EMOM 1 Power Snatch + 1 Overhead Squat Perform @ 70%+ Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle. ) Overhead Squat (8:00 EMOM 1 Power Snatch +...Read More
