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WOD

16
Jun

Monday 190617

Boise CrossFit – CrossFit

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Metcon (3 Rounds for reps)

3 rounds for reps

Toes to bars, 1 minute

245/175lb Deadlifts, 1 minute

Burpees, 1 minute

20’ shuttle sprints (20’ forward + 20’ backwards = 1 rep), 1 minute

155/105lb Front squats, 1 minute

Rest, 1 minute

14
Jun

Saturday 190615

Boise CrossFit – CrossFit

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Metcon (3 Rounds for reps)

In teams of 3 complete the following for reps:

AMRAP in 9 min

90 Wallballs 20#(14#)

60 Calories on the assault bike

Rest 1:00 then the team completes the following for reps:

AMRAP in 9 minutes

60 Calories on the rower

60 Burpees over the rower

Rest 1:00 then 6 x 400 Meter relay run

1 person works at a time, break up work anyway you want.

13
Jun

Friday 190614

Boise CrossFit – CrossFit

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Metcon

Metcon (Time)

For time:

21-15-9

Deadlift 225/155

Ring dip

Cash Out

Metcon (No Measure)

Every minute, on the minute, for 12 minutes (4 sets) of:

Minute 1 – V-Up x 30 seconds

Minute 2 – Hollow Hold x 30 seconds

Minute 3 – Russian Twists x 30 seconds

12
Jun

Thursday 190613

Boise CrossFit – CrossFit

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Weightlifting

Thruster (3-3-3-3-3, every 2:30)

Metcon

Metcon (Time)

For time:

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)

11
Jun

Wednesday 190612

Boise CrossFit – CrossFit

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Squat Snatch (EMOM x30)

Goal is to get a good number of reps beyond 80%. Try to get there within the first 10 minutes or so. Always remember, more isn’t better, better is better!

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