Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Bar Muscle Ups (10 min progressions) Advanced athletes can work on ring muscle ups WOD: 5 Rounds NOT for time (20-25 min to finish) 3-5 Bar MU or 1-2 min practice 15 Cal Bike 25 ab mat situps *start in any order *rest 1-2 min b/w each...Read More
Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) WOD: “Gymnastics Day” 20 MIN AMRAP Every 4:00 min complete the following: 400m run *max TTB with time remaining 400m run *max Double Unders wih time remaining 400m run *max CTB pullups with time remaining 400m run *max burpees with time remaining 400M run *max cal row...Read More
Boulder CrossFit – CrossFit Clean and Jerk Metcon (Time) For Time: 9-15-21 reps Front Squats 135/95/65 DB Box Step Ups (50/35/25) (24/20) *1 DB only. Must stand to full extension *goal on barbell is to not drop it more than 5 times totalRead More
Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Rope Climbs (10 min progressions) WOD: “Active Recovery” 20 MIN EMOM MIN 1: 12/10 Cal Row MIN 2: 2 Rope Climbs or:40 sec practice MIN 3: 7 Double DB Devil Presses 50/35/25 MIN 4: REST the full minuteRead More
Boulder CrossFit – CrossFit Deadlift Metcon (Calories) Strength: Deadlift+Pushup combo 10 MIN EMOM 3 Deadlifts directly into 3 pushups 185/125/105 WOD: “Give Me A Break” 12 MIN AMRAP 80 Overhead Walking Barbell Lunge (press barbell overhead, lockout, and lunge forward. 40 per leg) 25 Deadlifts 225/155/105 *max cal BIKE with time remaining *score is total...Read More
Boulder CrossFit – CrossFit Metcon (Time) WOD: “Two Parter” On a 30 min continuous clock… Part 1: For Time 6 Rounds: 10 Box Jumps 24/20 10 TTB 10 Jerks 115/85/65 (clean off ground then jerk it) *200m run Part 2: In the time remaining find a 1rm jerk (split or push. off the rack) Split...Read More
