This Saturday we will be doing a fundraiser event for the team traveling to regionals. We will have 3 workouts mimicking team events from this years regionals. All events will be set for teams of 2. We will announce the workouts beginning tomorrow. Cost will be $20 to help support the travel and registration costs. We expect the event to run from 9am until around noon. We will be able to give a better estimate when we see how many participants we will have!
Boise CrossFit – CrossFit
Free ROMWOD session at 7pm!
The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.
At the 0:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins)
B: Power Snatch
At the 12:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins)
150 Wall-Ball Shots, 20# / 14#