WOD

Boulder CrossFit – CrossFit

Back Squat (Strength: Back Squat

Spend 7 mins warming up then…ALL reps based off of 75% of 1rm Back Squat

10 MIN EMOM
2 Back Squats directly into 2 hand release pushups (option for 2 HSPU for advanced athletes)
)

Almost There (Time)

WOD: “Almost there”

40 Thrusters  45/35

30 Thrusters  75/55

20 Thrusters  95/65

10 Thrusters 1 15/85

*every 2 min starting at 0:00 stop and do 7 lateral barbell burpees

*15 min time cap

Boulder CrossFit – CrossFit

Saturday, November 19th (No Measure)

COACH CHOICE!

FRIENDSGIVING EVENT AT 6:30PM. ALL ARE WELCOME. BRING A DISH/DRINKS TO SHARE!

Boulder CrossFit – CrossFit

Deadlift

10 MIN EMOM (6 min warmup then)

1 Deadlift all at 75% of 1rm

Karen-ish (Time)

For time:

150 Wallballs 20/14

*each time you drop or rest (this includes holding the ball) STOP and do 4 Deadlifts 225/125/105

*20 min time cap

Boulder CrossFit – CrossFit

Active Recovery (No Measure)

Skill: Double Unders (10 min progressions)

*give members 2 changes at MAX unbroken DU

24 MIN EMOM

MIN 1: 50 Double Unders (45 sec practice or 50 singles)

MIN 2: :30 sec-:45 sec rig hang

MIN 3: 25 ab mat situps

MIN 4: :30 sec- :45 sec ring or bar dip hold (in lockout position)

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Boulder CrossFit – CrossFit

Squat Snatch (
Every 1:30 x 7 rounds (10:30 mins)
2 Squat Snatches (does NOT need to be touch n go)
*work up in weight or stick to one weight the whole time or do combo
*record last set of 2
)

Down and Up (2 Rounds for reps)

5 MIN AMRAP

50/45 Cal Row

*max Overhead Squats with time remaining 95/65/55

REST 2 MINS

5 MIN AMRAP

40/35 Cal Row

*max Overhead Squats with time remaining 135/95/65

*score total REPS of OHS

*12 min WOD including rest

Boulder CrossFit – CrossFit

Shuttle It Up (Time)

10 Rounds for time:

50 ft shuttle run (put cones out 25 feet apart and members run down and back 1 time for 50 ft total)

7 Bench Press (135/95/65) *should be done unbroken or close to it.

5 Box Jumps 30/24

2 rope climbs (scale to 2 seated rope climbs)

*30 min time cap

Boulder CrossFit – CrossFit

Squat Clean and Jerk (Strength:
Every 1:30 x 7 rounds (10:30 mins)
2 Squat Clean and Jerk (can be split or push) (does NOT need to be touch n go)
*work up in weight or stick to one weight the whole time or do combo
*record last set of 2
)

Descending Ladder (Time)

30 CTB Pullups

20/17 Cal Bike

10 Bar Facing Burpees

5 Squat Cleans 185/125/105

*should be heavy. NOT touch n go

*15 min time cap

Boulder CrossFit – CrossFit

Saturday November 12th (No Measure)

COACH CHOICE! JUST SHOW UP!