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WODs & News

20
May

Monday May 21st

pull up at the strongest CrossFit community in Boulder - Boulder CrossFit

NEWS:

This Saturday morning is “Bring a Friend” day. Bring a friend or 2 to our 8:00am Team WOD and show off your home gym! Also, next Monday is Memorial Day and you know what that means – “MURPH”! The gym opens at 8:30am and the party will get started around 9:00am. See you all there!

WOD:

strength:

5 supersets of:

3×7 deadlifts @ 65%

2×5 deadlifts @ 75%

2×3 deadlifts @ 85%

accessory:

2 rounds of:

10 strict pull ups

10 dumbbell leg curls AHAP

10 Bulgarian split squats AHAP

1 min farmers carry AHAP

17
May

Friday May 18th

warriors at Boulder CrossFit

strength:

work up to a heavy unbroken sequence of:

high hang power snatch

low hang power snatch

power snatch

overhead squat

squat snatch

conditioning:

“5 minute Cindy”

5 minute amrap of:

5 pull ups

10 push ups

15 air squats

16
May

Thursday May 17th

Lunge Ladies at Boulder CrossFit

skill:

atlas stones

strength:

“Station Rotation”

4 rounds of:

:20 on / :40 off rotate between

(2-3) atlas stone-to-shoulder 145/95/70#

(5-7) HSPU

(5-7) deadlifts 255/175/125#

(5-7) ring pull ups

(7-10) dumbbell squats 50/35/20#

(recommended reps)

1 2 3 36