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WOD

11
Feb

Tuesday 190212

Boise CrossFit – CrossFit

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Metcon (Time)

3 rounds for time of:

15 power snatches

15 thrusters

Men: 95 lb.

Women: 65 lb.

Hang squat clean (Find 1RM)

As in CrossFit Open 18.2, you have 12 minutes to complete both sections of this workout.

10
Feb

Monday 190211

Boise CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:

40 Double-Unders

10 Single-Arm Dumbbell Hang Clean and Jerk* (50/35 lbs)

10 Toes to bar

*5 on one side, then 5 on the other

7
Feb

Friday 190208

Boise CrossFit – CrossFit

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Metcon (AMRAP – Reps)

AMRAP 4 minutes

12 Overhead squats 95/65

9 Toes to bar
Rest 2 minutes

Metcon (AMRAP – Reps)

AMRAP 4 minutes

12 Alt dumbbell snatch 50/35lb

6 Burpee pull-up

Ideally, the pull-up bar is one foot above your reach.
Rest 2 minutes

Metcon (AMRAP – Reps)

AMRAP 4 minutes

12 Overhead squat 95/65lb

3 Bar muscle ups

5
Feb

Wednesday 190206

Boise CrossFit – CrossFit

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Death by 10 meters (AMRAP – Rounds and Reps)

Set 2 cones 10 meters apart. With a continuously running clock, run 10 meters the first minute, run 20 meters the 2nd minute, 30 meters at the 3rd minute…. continue until you cannot complete the distance within the minute.

4
Feb

Tuesday 190205

Boise CrossFit – CrossFit

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Weightlifting

Back Squat

Set 1 – 4 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 2 reps @ 85%

Set 4 – 1 rep @ 90-95%

Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.

Metcon

Metcon (5 Rounds for reps)

Five sets for max calories/reps of:

30 seconds of Assault Bike (or rowing)

30 seconds of Thrusters (75/55 lbs)

Rest 2 minutes
Score calories plus thrusters