WOD

Boulder CrossFit – CrossFit Bench Press ( Strength: 12 min clock 12-10-8* Bench Press *Start Light and build to Moderate. This is a deload week. (Score is Weight) Week4of5 Strength | Wave-Loading Cycle ) WOD (Time) FOR TIME 3 ROUNDS 400m Run 21 Deadlifts (225/155) 12 Handstand Push-Ups scale 12 HRPU Then Immediately Into- 21-15-9 KB Swings (53/35) American Pull-Ups This is a combination of 2 Female Benchmark Workouts: Diane and Helen.
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Boulder CrossFit – CrossFit Bench Press (6-4-2 | 4-3-2* Bench Press *Start Moderate+ and build to Heavy+. The second wave should be heavier than the first. (Score is Weight) Week 3 of 5 Strength | Wave-Loading Cycle ) WOD (AMRAP – Reps) 7 MIN AMRAP 15 Cal Bike 12 back squats 115/85 (clean then put on back) 10 Bar Facing Burpees 1 rd= 37 reps 2 rd= 74 reps 3rd= 111 reps -Rest 2:00- 7 MIN AMRAP 12 Cal Bike 10 back squats 135/95 8 Bar Facing Burpees 1 rd= 30 reps 2 rds= 60 reps 3rd= 90 reps (Score is Total accumulated Reps)
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Boulder CrossFit – CrossFit Bench Press (8-6-4-6-4-2* Bench Press *Start Moderate and build to Heavy. The second wave should be heavier than the first. Week 2 of 5 Strength | Wave-Loading Cycle ) WOD (AMRAP – Rounds and Reps) 12 MIN AMRAP 25 Double Unders 15 Wall Balls (20/14) 5 Box Jumps (30/24)
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Boulder CrossFit – CrossFit Skill (5 Rounds for reps) SKILL: ON A 10:00 RUNNING CLOCK… Practice Single Leg Squats *Options: Single Leg Box Squats Rig Assisted Single Leg Squats Plate Assisted Single Leg Squats Pistol SquatWOD: EVERY 3:00 x 5 SETS 50 Double Unders 25/20 Cal Bike Max Alt. Pistols w/ Time Remaining…(scale to air squats) -Rest 1:00 b/t Sets-
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Boulder CrossFit – CrossFit Overhead Squat (3×6* Overhead Squats or Front Squats *Build to a Moderate-Heavy weight and stay at that weight across all sets) Front Squat WOD (AMRAP – Reps) EMOM x 16 MINUTES MIN 1+2 – 250/200m Row + 20 Toes to Bar MIN 3 – Max Overhead Squats (115/75) OR Front Squats 115/75 MIN4-Rest (Score is Total Reps of Overhead Squats)
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