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WOD

8
Oct

Wednesday 191009

Boise CrossFit – CrossFit

For those of you new to the CrossFit Open, and a refresher for everyone else, here is how we play.
•Thursday’s workout is a goat day. Pick two skills you struggle with and the coach will give you a weight/reps to help you practice. This is designed as relatively low intensity work so you can focus on improvement. It’s a 20 minute EMOM switching between the two exercises.
•Thursday night 6:15p will be cancelled for the next 5 weeks so we can watch the live announcement of the workout at 6pm. Bring a chair and come watch with us at the gym.
•Friday’s 5am-12p classes we will program the open workout as the class workout. We run two heats and judge/count reps for the open participants and if you’re not signed up you can do the workout in one of the class heats without a judge.
•Friday evening won’t be classes, instead we do “Friday Night Lights.” Get to the gym and look for the heats list on the whiteboard and sign up for a time. If you’re in the open, find a judge for your workout. If you’re not, just sign up for a time. Get yourself warmed up and ready to go in your heat.
•Register at games.crossfit.com

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5k Row (Time)

Max Effort 5k Row

7
Oct

Tuesday 191008

Boise CrossFit – CrossFit

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Weightlifting

Back Rack Lunge (5 sets of 10, build in weight)

Moderate to heavy with good form.

Step backwards into the lunge.

No knee slamming.

Metcon

Metcon (Time)

For time

50 Wallball shots 20/14

25 Burpee pull-ups

50 Wallball shots 20/14

*15 min cap

6
Oct

Monday 191007

Boise CrossFit – CrossFit

The CrossFit Open starts this Thursday!

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Weightlifting

Metcon (4 Rounds for time)

Clean and jerk

4 sets of 6 reps, every 3 minutes

Record times for each set
Record each set time

**set 1 @ 55%

**set 2 @ 65%

**set 3 @ 75%

**set 4 @ 80%

Clean and Jerk (Use this for finding percentages.)

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

4
Oct

Saturday 191005

Boise CrossFit – CrossFit

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Why was 6 afraid of 7?

Cause: 7-8-9 (Time)

In a team of 3

6 rounds each

7 Toes to bar

8 Strict press 95/65lb

9 Hang squat snatch 95/65lb

Each time the toes to bar or presses or snatches are broken, the two non working partners must do 3 synchro burpees
One partner completes a full round before switching

2
Oct

Thursday 191003

Boise CrossFit – CrossFit

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Warm-up

Metcon (4 Rounds for time)

1000m row warmup

250m easy, 250m moderate, 250m moderate/fast, 250m fast)
Watch your average paces for each section.

Metcon

Metcon (Time)

10x375m row

Rest 1:15m between
Record overall average pace (/500m pace)

1
Oct

Wednesday 191002

Boise CrossFit – CrossFit

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Weightlifting

Squat Snatch (Build to a heavy single, 15 min)

Metcon

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
This workout calls for a squat snatch, no power snatch allowed.