WOD

Boulder CrossFit – CrossFit Front Squat (15 mins to establish a heavy 1 rep ) Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells
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Boulder CrossFit – CrossFit Active Recovery (No Measure) *Open Prep Week 2 Skill: Pick from list and practice 1 for 15ish minutes. HSPU Hand Stand Walks Wallwalks DU Kipping or butterfly Pullups MU WOD: “Active Recovery” 6 MIN EMOM MIN 1: 12/10 Cal Row MIN 2: 12 Lateral Burpees over the Rower 1 min REST 6 MIN EMOM MIN 1: 12/10 Cal Bike MIN 2: :40 sec static rig or ring hang CASHOUT: Tabata coach choice (time permitting)
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Boulder CrossFit – CrossFit Overhead Squat (15 min running clock establish a heavy 1 rep ) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Beginner: 12-15 minutes – Intermediate: 8-11 minutes – Advanced: 6-7 minutes – Elite:
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Boulder CrossFit – CrossFit Barbell Heaven (4 Rounds for reps) Every 5:00minx3 rounds 30 Deadlifts 20 Hang Power Cleans *max push jerks with time remaining Rest 2 mins 30 Push Jerks 20 Deadlifts *max hang power cleans with time remaining Rest 2 mins 30 Hang Power Cleans 20 Push Jerks *max deadlifts with time remaining Rest 2 mins Then in 2:00 min do as many Bar Muscle ups as possible (scale to CTB pull-ups) *barbell= 115/85/65 for ALL rounds *score total REPS across all rounds *23 min WOD with rest
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Boulder CrossFit – CrossFit Squat Snatch ( On the 2:00 x6 rounds (12 total mins) Set 1: 3 reps at 60% Set 2: 3 reps at 65% Set 3: 3 reps at 70% Set 4: 2 rep at 80% Set 5: 1 rep at 85% Set 6: 1 rep at 95% ) Up and Over (Time) 4 Rounds for time: 10 HSPU (scale to 10 HRPU) 9 Snatches 95/65/55 (goal to do touch n go for all reps or 2 sets max. Should be light) 8 Box Jump on and overs 24/20 *15 min cap
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