WOD

Skill: HSPU 10 min progressions WOD: 4 rounds NOT for time: 25 Abmat Sit-ups 25 Russian Kettlebell Swings (70/53/45) 25 Slamballs (30/20/20) 25 Pushups or 7 HSPU or practice them for 1 min *start on any station. rest 1-2 mins after each round. Leave 20-25 mins to complete
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Boulder CrossFit – CrossFit Clean Metcon (AMRAP – Rounds and Reps) 13 MIN AMRAP: 10 Lateral Barbell Burpees 1 Round of “Macho Man” 10 Lateral Barbell Burpees 2 Rounds of “Macho Man” 10 Lateral Barbell Burpees 3 Rounds of “Macho Man” 10 Lateral Barbell Burpees 4 Rounds of “Macho Man” 10 Lateral Barbell Burpees 5 Rounds of “Macho Man” Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires 1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks [Barbell: 135/95/75] * Score = The number of rounds + reps completed in 13:00 Eg. An athlete completes the 3 rounds of “Macho Man” and 6 Lateral Barbell Burpees, the score would be 3 Rounds + 6 Reps.
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WOD: On the 10:00min x 3 Rounds: 30/24/18 Calorie Row 12 Box Jumps 30/24/20 30/24/18 Calorie Assault Bike 12 Box Jumps 30/24/20 * Score = Log the time for all 3 rounds. Score the SLOWEST of all 3 rounds. CASHOUT: TABATA athlete choice pick any 2 movts. Doesn’t have to be core
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Strength: Back Squat 10 MIN EMOM (5-7 min to warmup to your 80% then…) Perform 1 Back Squat all at 80% of 1rm off the rack WOD: For Time: 21-15-9: Squat Snatches (95/65/55) Chest to Bar Pull-ups
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MEET AT RED ROCKS AT 9AM! ALL ARE WELCOME NO CLASS AT THE GYM
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