WOD

Boulder CrossFit – CrossFit Push Jerk (12-10-8* Push Jerks Start Light and build to Moderate. This is a deload week in the Strength Cycle. (Score is Weight) Week 4 of 5 Strength | Wave-Loading Cycl) WOD (Time) 4 SETS* 2-4-6 Push Jerk (185/135) 12-8-6 Toes to Bar – Rest 1:30 b/t Sets- (Score is Slowest Set) *1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.
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Boulder CrossFit – CrossFit Push Jerk (Strength: 20 mins  6-4-2 | 4-3-2* Push Jerk *Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should beheavier than the first (6-4-2). ) WOD (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 8 Shoulder to Overhead 155/105 10 Box Jumps Overs (24/20 12 Wall Balls (20/14)
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Boulder CrossFit – CrossFit Push Jerk (8-6-4 | 6-4-2* Push Jerks *Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4). (Score is Weight) Week2of5 Strength | Wave-Loading Cycle ) WOD (Weight) EMOM x 10 MINUTES* 1 Power Clean & Jerk + 2 Front Squats *Start Moderate and build every other set to a Heavy weight for the complex (5 different weights). Athlete is only allowed one lift attempt per 1:00 interval. Rest 2 MINS WOD (AMRAP – Reps) EMOMX10 MINS MIN 1: 10/8 Cal Row+max TTB with time remaining MIN 2: REST *score total REPS on TTB
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Boulder CrossFit – CrossFit Push Jerk (18 min running clock  10-8-6 | 8-6-4* Push Jerks *Start Light and build to Mod+. The second wave (8-6-should be heavier than the first (10-8-  Week1of5Strength | Wave-Loading Cycle ) WOD (AMRAP – Rounds and Reps) 12 MIN AMRAP 16/13 Cal Bike 12 Toes to Bar 8 Lateral Barbell Burpees 3 Shoulder to Overhead (185/135) WOD (AMRAP – Rounds and Reps) 12 MIN AMRAP 16/13 Cal Bike 12 Toes to Bar 8 Lateral Barbell Burpees 3 Shoulder to Overhead (185/135)
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Boulder CrossFit – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click here
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