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Wednesday October 18th

17
Oct

Wednesday October 18th

Boxing at Boulder CrossFit Boulder Colorado's Top Gym

WOD:

strength:

EMOM x8

clean and jerk

1 heavy (80% of 1rm) or 2 moderate (65% of 1 rm) every minute.

conditioning:

“Homer”

5 min amrap of:

1 power clean 135/95/65#

1 over the bar burpees

2 power cleans 135/95/65#

2 over the bar burpees

3 power cleans 135/95/65#

3 over the bar burpees

*every round, continue to add 1 rep to each movement. Score total reps.

NEWS:

BCF Athletes: Come join us on Wednesday October 18th at 1:00pm, for “Heavy Fifty Eight” (which is now really “Heavy twenty five”), a heavier version of the workout we did 3 weeks ago.

“Fifty Eight part 2”

25 wall balls 30/20#

25 shoulder to overhead 135/95#

25 box jumps 30/24″

25 front squats 135/95#

25 ctb pull ups

25 hang power cleans 135/95#

25 OHWPL 45/25/15# (each leg)

25 over-the-bar burpees

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