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WOD

14
Jul

Monday 190715

Boise CrossFit – CrossFit

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Weightlifting

Deadlift (4-6 reps at 30X1)

Rest 20 seconds then perform 10 tall box jumps

Rest 3 minutes between rounds

4 sets

Metcon

Metcon (AMRAP – Reps)

Ladder up for 7 minutes

3-6-9-12-15-18-21 adding 3 reps each sets

Deadlift 225/155lb

Toes to bar

12
Jul

Saturday 190713

Boise CrossFit – CrossFit

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Team “Walsh” (Time)

In a team of 2, onwnworking at a time

Six rounds for time of:

22 Burpee pull-ups

185/125 pound Back squat, 22 reps

Run 200 meters with a 45/35 pound plate overhead

U.S. Army 1st Lt. Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device.

He is survived by his wife, Debbra; son, Austin; parents, Carolyn and Paul; and brother, Christopher.

11
Jul

Friday 190712

Boise CrossFit – CrossFit

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Metcon (2 Rounds for reps)

For Max Reps & Calories:

1 minute, Clean & Jerk, 135/95

2 minutes of rest

1 minute, Bike

2 minutes of rest

1 minute, Clean & Jerk, 135/95

2 minutes of rest

1 minute, Bike

2 minutes of rest

1 minute, Clean & Jerk, 135/95

2 minutes of rest

1 minute, Bike

Score (1) for Clean & Jerks is total reps.

Score (2) for Bike is total Calories.

Don’t do this for two rounds! You’re done after 16 minutes.

10
Jul

Thursday 190711

Boise CrossFit – CrossFit

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Skill work

Spend 10 minutes working on muscle ups; ring or bar, jumping progressions, transition practice.

Metcon

Metcon (Time)

3 rounds for time

30 Wallball shots 20/14

15 Chest to bar pull-ups

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