WOD

Boulder CrossFit – CrossFit Metcon (AMRAP – Reps) 5 MIN AMRAP: 15 Hand Release Pushups 15 hang squat cleans 95/65/55 Rest 5 Minutes 5 MIN AMARAP 12 Hand Release Pushups 12 hang squat cleans 135/95/55 Rest 5 Minutes 5 MIN AMARAP 9 Hand Release Pushups 9 hang squat cleans 155/105/65 *Score total accumulated REPS
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Strength: Power Snatch 12 mins work to a heavy single WOD: For Time 2 Rounds: 8 Power Snatches (115/85/65) 8 Bar-Facing Burpees 2 Rounds of: 8 Power Snatches (95/65/55) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (75/55/45) 8 Bar-Facing Burpees *17 min time cap
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Boulder CrossFit – CrossFit Metcon (No Measure) COACH CHOICE. JUST SHOW UP!
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Strength: Overhead Squats (off the rack) 10 min EMOM 2 OHS all at 75% of 1rm spend 7 mins warming up and then do the EMOM WOD: For Time: 400m/325m Row 12-9-6-3 reps of OHS 95/65/55 *25 double unders per round 25 singles scaled (100 DU total) Rest 2 mins….then do it again!! 400m/325m Row 12-9-6-3 reps of OHS 95/65/55 *25 double unders per round 25 singles scaled (100 DU total) *OHS weight should be close to unbroken each set
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Skill: Kipping or butterfly pullups (10 min progressions) WOD: “Less is more” 4 rounds NOT for time (20-25 mins to finish) 12 kipping or butterfly pullps 12 bench press 115/85/65 12 Over the Shoulder Ball toss 50/40lbs *start on any order and rest 1-2 mins between each round
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