Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) WOD: “Run it Out” Every 5:00 min (rest 2 min in b/w each round) 26 min total WOD 400m run *max single arm DB Snatches with time remaining 50/35 (switch arms every 5 reps) 400m run *max pushups with time remaining 400m run *max TTB with time...Read More
Strength: Back Squat 15 min continuous clock. Spend 5 min warming up to that weight and then 10 mins completing all sets. Record only the last set of max reps. Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: For Time: 15 Squat Cleans 135/95/65 15 Lateral Barbell...Read More
Strength: Strict Press 15 mins to find a 1 rep max. General template to warm up. They do not need to follow this though. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: For Time: 27 Strict Presses (75/55/45) 200m...Read More
Skill: Hand Stand Walks (10-15 min progressions) WOD: “Active Recovery” 4 Rounds NOT for time (leave 20-25 mins to complete) 25 Cal Row 25 Foot HS Walk or : 45-sec practice 25 Ab Mat Situps 25 Air Squats *start in any order. rest 1-2 mins after each roundRead More
Strength: Deadlift 20 mins to find a 1 rep max. General template to warm up. They do not need to follow this though. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: For Time: 21-15-9 Cal Bike Deadlifts 225/155/105 Box...Read More
On a 30 min clock PART 1: 5 rounds for time 15 TTB 35 Double Unders 5 Power Snatches 135/95/65 PART 2: 1 heavy Power Snatch *with the time remaining in the 30 mins find a 1rep max power snatch.Read More
Strength: Back Squat 20 mins to find a 1 rep max. General template to warm up. They do not need to follow this though. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% 10 MIN AMRAP 10 Front Squats 115/80/65 10...Read More
