Boulder CrossFit – CrossFit Metcon (No Measure) Skill: Bar Muscle Ups (10-15 min progressions) *intermediate athletes can work on ring muscle-ups WOD: “Active Recovery” 5 Rounds NOT for time 6 Muscle Ups (bar or ring) 1-2 min of practice 20 Barbell Strict Presses 20 Barbell Bent Over Rows 20 Cal Row *start in any order...Read More
Boulder CrossFit – CrossFit Back Squat Metcon (AMRAP – Reps) Every 2:30mins (rest 30 secs b/w each round) 12 min total WOD with rest Rd 1: 200m run *max American KB Swings with time remaining 53/35 Rd 2: 200m run *max Double unders with time remaining Rd 3: 200m run *max American KB Swings with...Read More
Boulder CrossFit – CrossFit Metcon (Time) 25 Min Continuous Clock… PART 1: For Time: 9-15-21 Power Snatch 135/95/65 (should be done in quick singles) Box Jumps 24/20 Hand Release Pushups PART 2: For Weight: In the remaining time establish a heavy Snatch *can be squat/power Snatch. Your choice. SnatchRead More
Boulder CrossFit – CrossFit Metcon (No Measure) Skill: KB Snatches (10 min practice) WOD: “Active Recovery” 24 MIN EMOM MIN 1: 12 Deadlifts MIN 2: 12 Bar-facing burpees MIN 3: 12 KB Snatches (switch every 6 reps) MIN 4: 12 HSPU MIN 5: 12 Pullups MIN 6: 200m run *if you fail to hit 12...Read More
Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) “The Sixes” 6 MIN AMRAP Buy-in: 400m run Max REPS with time remaining 10 Pullups 10 DB Push Jerks (switch arms every 5 reps) 50/35/25 3 MIN REST 6 MIN AMRAP Buy-in: 400m run Max REPS with time remaining 10 TTB 10 Pushups 3 MIN REST Buy-in:...Read More
