Tuesday 191119
Boise CrossFit – CrossFit
Metcon (3 Rounds for reps)
1 min max reps strict pull-ups
1 min max box jump overs 24/20″
1 min max l-sit (seconds)
Rest 3 minutes, repeat
Rest 3 minutes, repeat
1 min max reps strict pull-ups
1 min max box jump overs 24/20″
1 min max l-sit (seconds)
Rest 3 minutes, repeat
Rest 3 minutes, repeat
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
After a thourough warmup, you are allowed only three attempts at each lift, whether its a good lift or a miss. Only three.
Friend Friday’s are officially back!
In a team of 3
Max cal row in 9 minutes
Max med ball sit-ups (passing to partner) in 5 minutes
Max cal bike in 7 minutes
Max synchro* burpees in 3 minutes
*two partner synchro, third partner may rest. Or three partner synchro if you’re feeling it
21-15-9
Thrusters, 95# / 65#
Pull-ups
15 Man makers 50/35
Push-up on dbs
Row
Row
Power clean
Push press
Not necessarily looking for touch and go, but if you drop, get set up again within 5-7 seconds.
5 Rounds
20/15 Calorie Bike
20 Single Dumbbell Step-back Lunges (50/35)
20 10 Meter Shuttle Sprints