23
Apr
Saturday April 24th 2021
WOD:
JUST SHOW UP!
COACH CHOICE!
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WOD
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22
Apr
TGIF
Strength:
Strict Press 15 min continuous clock. Record only the last set of max reps.
Set 1: 5 at 65%
Set 2: 5 at 75%
Set 3: 5 at 85%+
*NOTE: all working sets are based on 90% of your 1rm NOT your true 1rm. This is also called your training max.
WOD:
15 MIN AMRAP
15 Box Jumps (24/20/16)
15 Double DB Jerks (50’s/35s/25’s)
15 TTB
21
Apr
Jackie meets Isabel
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Rest 5 minutes
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
20
Apr
Diabolical
Strength:
Deadlift 15 min continuous clock. Record only the last set of max reps
Set 1: 5 at 65%
Set 2: 5 at 75%
Set 3: 5 at 85%+
*NOTE: all working sets are based on 90% of your 1rm NOT your true 1rm. This is also called your training max.
WOD:
For Time:
30 Cal Bike 15 Deadlifts (225/155/105)
25 Cal Bike 25 pushups
20 Cal Bike 12 Deadlifts (225/155/105)
10 Cal Bike 25 pushups
5 Cal Bike, 9 Deadlifts (225/155/105)
19
Apr
Form Before Speed
WOD:
10 MIN EMOM
Every min perform 2 power cleans and push jerks at 85% of 1rm
REST 5 Mins…
11 MIN AMRAP 1 Power Clean (155/105/55)
30 Double Unders or 30 singles
2 Power Cleans (155/105/85)
30 Double Unders
3 Power Cleans (155/105/85)
30 Double Unders
…
Add 1 Power Clean Per Round
* Your score in this portion is total reps over the 11-minute workout
18
Apr
Burner
Strength:
Back Squat 15 min continuous clock. Record only the last set of max reps. Based off of 90% 1rm (training max).
Set 1: 5 at 65%
Set 2: 5 at 75%
Set 3: 5 at 85%+
WOD:
3 Rounds:
25 Air Squats
500m Row
25 Front Squats (115/95/65)
16
Apr
Saturday April 17th 2021
Boulder CrossFit – CrossFit
Metcon (Time)
COACH CHOICE JUST SHOW UP !
15
Apr
Reps
Strength:
Strict Press 15:00 min to work to a 1rm
The suggested rep scheme is…
7 at 60%
6 65%
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 95%
1 at 101%
WOD:
For Time: 21-18-15-12-9-6-3 reps
Push Press (95/65/55)
Bar Facing Burpees