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WOD

17
Aug

Saturday 180818

Boise CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

15 Calories of Rowing

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Shoulder to Overhead (155/105 lbs)

16
Aug

Friday 180817

Boise CrossFit – CrossFit

Free Friend Friday! Bring a friend today, all classes are free to try

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

14
Aug

Wednesday 180815

Boise CrossFit – CrossFit

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Clean Lift off + Power Clean (EMOM for 10 minutes)

Clean deadlift (mimic the exact bar path you would like to achieve when cleaning from the floor) to mid patella and pause for two seconds. Lower to the ground, set, and perform one power clean.
Build from 70-80% of 1rm power clean over the 10 minutes.

Immediately into…

Power Clean (EMOM for 10 minutes)

Build from 80-90% over the 10 minutes. Prioritize mechanics and timing over loading.

13
Aug

Tuesday 180814

Boise CrossFit – CrossFit

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Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Time cap: 40 minutes

12
Aug

Monday 180813

Boise CrossFit – CrossFit

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Weightlifting

Thruster (3-3-3-3-3)

Try to work on “touch and go” reps. No pause at the shoulder, as soon as the bar comes down start squatting your next rep. Resting overhead is ok.

Metcon

Metcon (Time)

3 rounds for time of

20/15 Calorie row

20 Overhead squat, 95/65lb

10
Aug

Saturday 180811

Boise CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Team of 2, 25 minute AMRAP

1000m run (scored 1 every 200m)

50 Power snatch 75/55lb

30 Box step over 50/35lb dumbbells, 24/20″

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