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WODs & News

17
Dec

Monday December 18th

push ups at the best gym in Boulder - "Boulder CrossFit"

strength:

EMOM x8

1 heavy squat clean

or

2 squat cleans a little lighter

conditioning:

“Cantina”

8 min amrap of:

2 front squats 95/65/45#

2 t2b

4 front squats

4 t2b

6 front squats

6 t2b

*continue to add 2 reps to each movement. No racks

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14
Dec

Friday December 15th

Ball TGU's at Awesome Boulder CrossFit

strength:

5 supersets of

10 bench presses AHAP

5 bar dips

1 min plank hold
accessory work:
kb press from the floor –
regular  & alternating arms
dumbbell flys
banded dowel press downs
barbell swing outs
12
Dec

Wednesday December 13th

KB snatches at Boulder CrossFit

strength:

deadlift 10-8-6-4-2-4-6-8-10

Work you way up to a heavy 2, then go AHAP the rest of the way. Rest between sets as needed.

accessory work:

2 rounds of:

20 GHD back extensions (or superman’s)

10 barbell good mornings

10 single leg kb touch and go’s (10 each leg)

100 ft. sled backwards pull

 

11
Dec

Tuesday December 12th

Box Jumps - rebound instruction at awesome Boulder CrossFit

strength:

EMOM x 12

Even: 5 hang squat cleans at 50% of 1 rm clean

Odd: 5 strict pull ups

conditioning:

“Hogan”

2 rounds of:

1 min max ball slams 40/30/20#

1 min max box jumps 24/20/16″

1 min rest

*Score total reps

 

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