Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) Skill: Rope Climbs (10 min progressions) WOD: Every 2 mins x 10 rounds (rest 1 min after each round) 1 rope climb 15 Wallballs 20/14 *max cal row with time remaining *Score is total accumulated reps on rower *use bike if short on rowerRead More
Boulder CrossFit – CrossFit Snatch Metcon (AMRAP – Rounds and Reps) WOD: “The Couplet” 12 MIN AMRAP 12 DB Snatches (must switch arms each rep) 50/35/25 12 HR PushupsRead More
Boulder CrossFit – CrossFit Metcon (Time) 25 Min Continuous Clock… PART 1: For Time: 21-15-9 Clean and Jerk 135/95/65 Lateral Barbell Burpees TTB PART 2: For Weight: In the remaining time establish a heavy clean and jerk *can be squat/power or push/jerk. athletes choice Clean and JerkRead More
Boulder CrossFit – CrossFit Back Squat Metcon (Time) 5 Rounds for Time 12 single arm DB Thrusters 50/35/25 (must switch arms every 6 reps) 8 CTB Pullups 200m run *thrusters should be done unbroken. *20 min hard time capRead More
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 (20-25 mins to finish) 6 Muscle Ups (bar or ring) 1-2 min of practice 10 Cal Bike 10 Bench Press 115/85/65Read More
Boulder CrossFit – CrossFit Clean and Jerk Metcon (Time) WOD: “The Classics” For Time: 15-12-9 reps of Squat Cleans 115/85/65 Bar Facing Burpees Push Jerks 115/85/65 *15 min time cap *weight should be done in 2-3 sets maxRead More
