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WOD

9
Aug

Monday 200810

Boise CrossFit – CrossFit

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Weightlifting

Front Squat (6×3, every 2 minutes, same weight as last week)

Metcon

Metcon (Time)

15-12-9-6 reps for time of:

155/105 Overhead squats

Chest to bar pullup

7
Aug

Saturday 200808

Boise CrossFit – CrossFit

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99 problems (Time)

In a team of two

A:

6-9-12 reps for time of:

Burpees

Dumbbell Thrusters 50/35

B:

6-9-12 reps for time of:

Burpees

Barbell Thrusters 95/65

A&B:

3 Rounds for time of:

15 Synchro Burpees

15 Synchro Dumbbell Power Snatch 50/35

A:

12-9-6 reps for time of:

Burpees

Barbell Thrusters 95/65

B:

6-9-12 reps for time of:

Burpees

Dumbbell Thrusters 50/35

6
Aug

Friday 200807

Boise CrossFit – CrossFit

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Weightlifting

3-Position Snatch (Every 2 min for 12 minutes)

Power snatch: at the knee, 2″ off the floor, floor

Stay light and drill perfect bar path and powerful receiving positions. Not above 60%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

20 Push-ups

40 Sit-ups

3
Aug

Tuesday 200804

Boise CrossFit – CrossFit

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Weightlifting

Front Squat (7×2, every 90 seconds)

5-10lbs heavier than last week or 80% if this is your first round

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 7 minutes

3 Unbroken strict handstand push-ups

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