Call Us: (208) 863-4741

Thursday 160512

11
May

Thursday 160512

Announcements

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!

Weightlifting

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.

Power Clean

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)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#