WOD

Boulder CrossFit – CrossFit COACHES CHOICE! (No Measure)
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Boulder CrossFit – CrossFit Gymnastics/Strength (No Measure) Gymnastics + Strength: 10:00 minute EMOM minute 1: Bar Muscle-Up Drill minute 2: 1 Squat Clean + 3 Front Squats Building from 70% of Squat Clean to Heavy for the Day Bar Muscle-Up Drills + Progressions 8-10 Bar Kip Swings , building height with each kip swing 2-3 Toenail Spot Bar Muscle-Up 2-3 Bar Muscle-Up Hip Pop Swing 1-2 Banded Hip to Bar Drill 1-2 Banded Bar Muscle-Ups , Light to moderate band Other Gymnastics Drills + Skills , Newer Athletes Hollow Rocks + Arch Rocks Hollow Rock to Hip Extension Scapular Pull-Ups Active + Passive Hangs Banded Hollow Body Pull-Over Squat Clean Front Squat Inception (4 Rounds for calories) 4 Sets, For Max Reps 3:00 minute AMRAP 10 Bar Muscle-Ups 10 Front Squats, 165/115 115/80 -Max Calorie Echo Bike 1:30 Rest Between Rounds Score: Total Echo Calories
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Boulder CrossFit – CrossFit Snatch (Snatch Complex Every 2:00 minutes, 6 sets, complete the following: 1 Snatch + 1 Hang Snatch + 2 Overhead Squats Start @ 70% of 1RM and increase to a “Heavy” for the Day) Overhead Squat (Snatch Complex Every 2:00 minutes, 6 sets, complete the following: 1 Snatch + 1 Hang Snatch + 2 Overhead Squats Start @ 70% of 1RM and increase to a “Heavy” for the Day) Cycle Bar (Time) Every 2:15 minutes, 6 Sets 6 Power Snatch 8 Toe to Bar 10 Back Squats Load: 95/65lb 75/55 Primary Objective: Compete each set in under 1:45 minutes
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Boulder CrossFit – CrossFit Snatch (Snatch Complex Every 2:00 minutes, 6 sets, complete the following: 1 Snatch + 1 Hang Snatch + 2 Overhead Squats Start @ 70% of 1RM and increase to a “Heavy” for the Day) Overhead Squat (Snatch Complex Every 2:00 minutes, 6 sets, complete the following: 1 Snatch + 1 Hang Snatch + 2 Overhead Squats Start @ 70% of 1RM and increase to a “Heavy” for the Day) Cycle Bar (Time) Every 2:15 minutes, 6 Sets 6 Power Snatch 8 Toe to Bar 10 Thrusters Load: 95/65lb 75/55 Primary Objective: Compete each set in under 1:45 minutes
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Boulder CrossFit – CrossFit OPEN 24.3 (No Measure) WILL BE POSTED 8PM THE NIGHT BEFORE
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