WOD

Boulder CrossFit – CrossFit Push Jerk (Strength: Push Jerks (off the rack) On the 2:00x 6 rounds Set 1: 3 reps at 60% Set 2: 3 reps at 70% Set 3: 2 reps at 80% Set 4: 1 rep at 85% Set 5: 1 rep at 90% Set 6: 1 rep at 95% ) Push It (Time) For Time: 21-18-15-12-9-6-3 reps of Push Jerks 115/85/65 Box Jump On and Overs 24/20 *15 min soft time cap
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Boulder CrossFit – CrossFit AMRAP LIFE (AMRAP – Rounds and Reps) 7 min AMRAP 21 CTB Pullups 15 Cal Row *max rounds of “The Complex”with time remaining 2 MIN REST 7 MIN AMRAP 21 CTB Pullups 15 Cal Row *max rounds of “The Complex” with time remaining 2 MIN REST 7 MIN AMRAP 21 CTB Pullups 15 Cal Row *max rounds of “The Complex” with time remaining “The Complex”= 1 Power Snatch+1 Squat Snatch 135/95/65 *Count total accumulated Complexes across all 3 rounds *25 MIN WOD with rest
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Boulder CrossFit – CrossFit Squat Clean (Strength: Squat Clean On the 2:00x 6 rounds Set 1: 3 reps at 60% Set 2: 3 reps at 70% Set 3: 2 reps at 80% Set 4: 1 rep at 85% Set 5: 1 rep at 90% Set 6: 1 rep at 95% ) Walk it Out (AMRAP – Rounds and Reps) 11 MIN AMRAP 1 WallWalk 15 Wallballs 20/14 30 Double Unders 2 wallwalks 15 wallballs 30 double unders *continue to add 1 new wallwalk each round
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Boulder CrossFit – CrossFit Saturday Feb 4th (No Measure) COACH CHOICE! JUST SHOW UP!
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Boulder CrossFit – CrossFit Deadlift (Strength: 20 min running clock Deadlift Find a heavy 1rep max for the day ) CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25 Deadlifts, 275# / 185# 15 Box Jumps, 24″ / 20″ 30 Deadlifts, 315# / 205# 15 Box Jumps, 24″ / 20″ 35 Deadlifts, 365# / 225# 15 Box Jumps, 24″ / 20″*athlete must change weight on their own. cant use multiple barbells
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