WOD

Boulder CrossFit – CrossFit Hang Snatch (Strength: 16 min running clock including warmup Hang Squat Snatch 7×1 all at 90% of 1rm *based off of 1rm full Snatch ) wod (AMRAP – Rounds and Reps) WOD: AMRAP X 15 MINUTES 15/12 Cal Row 15 push-ups 5 squat snatches 135/95
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Boulder CrossFit – CrossFit SKILL (No Measure) Skill: 10 min clock practice… Kipping or butterfly pull-ups wod (3 Rounds for reps) 4 min AMRAP 40 Ab mat Sit-ups 20 Wallballs 20/14 *max pull-ups with time remaining Rest 2 mins Repeat same AMRAP 2 more times with 2 mins rest b/w each 16 MIN WOD Score total accumulated pull-ups *pullup options: Strict Kipping butterfly (all rx)
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Boulder CrossFit – CrossFit Back Squat (Strength: 20 min running clock (including warmup) Back Squat 5×5 65% of 1rm (pause 3 sec in hole on each rep) ) wod (Time) 3 Rounds: 20 Back Rack Lunges 95/65 (10 per leg) 20/17 Cal Bike Meant to be a sprint! 11 min CAP
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Boulder CrossFit – CrossFit wod (Time) 12 Rounds For Time: 200m Run 3 Bar Muscle Ups 4 Push Jerks 155/105 (should be done unbroken) *no time cap but the goal is sub 30 mins Cashout: coach choice time permitting
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Boulder CrossFit – CrossFit Hang Clean (16 min running clock including warmup Hang Squat Cleans 7×1 all at 90% of 1rm *based off of 1rm full squat clean ) wod (AMRAP – Rounds and Reps) 8 MIN AMRAP 1.2.3. and so on Front Squats (185/125) 20-30-40 and so on Double Unders
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