WOD

CrossFit

Weightlifting

Snatch (On the :90 for 9 minutes, 2 squat snatch @80%)

Rest 4 minutes

Clean and Jerk (On the :90 for 9 minutes, 2 squat C&J @80%)

Boise CrossFit – CrossFit

We are having some trouble linkingwodify to boisecrossfit.com so please make sure youre checking the wodify announcements for news and uncoming events.

Weightlifting

Back Squat (4×10, every 3 minutes)

* Weight can stay the Same across, or go Up each set (MAINTAIN FORM!!!!!!). Go by how you feel and Challenge Yourself !!!….If you did the 4×12 last week or the 4X10 last time then try and go Up *

Metcon

Metcon (Time)

For time:

21 Assault bike calories

15 Clean and jerk 135/95lb

9 Muscle ups
This is a one round sprint, don’t hold back

Boise CrossFit – Olympic Lifting/Barbell

1: Barski cleans (65×3, 70×3, 75x3x2, 65×3)

Barksi means 3 reps in a row

2: Behind The Neck Jerk (1-1-1-1-1, take only 5 singles)

3: Clean Pull (“speed pulls” 85×3, 90x3x2, 92×3)

4: Metcon (No Measure)

25 strict pullups

50 toes to bar or 100 knee to chest

Boise CrossFit – CrossFit

Thanks everyone for opting into the sms messages from us! If you didn’t get the notification and want to, text “boisecrossfit” to 27677

Metcon

Metcon (Time)

Five rounds for time of:

Run 400 meters

145 pound Deadlift, 20 reps

20 Push-ups

145 pound Deadlift, 10 reps

10 Push-ups

Boise CrossFit – CrossFit

Weightlifting

Deadlift (4 sets, 10 reps, every 3 minutes)

Metcon

Metcon (Time)

7 rounds for time

7 hang power cleans, 185/135lb

28 double unders

*12 min cap

Boise CrossFit – CrossFit

Weightlifting

Snatch Balance (3-2-1-1-1-1-1)

Try to catch as low as possible, this is NOT a push jerk+ohs. Build heavy, prioritize mechanics over load.

Metcon

Metcon (Time)

3 rounds for time

50 Double unders

10 Overhead squat, 135/95lb
This workout was first done at the Northwest regional in 2010, what was called “sectionals” at the time. Check http://scores2010.crossfit.com/scoring/northwest/index.html for the list of results.

CrossFit

Jennifer (AMRAP – Rounds)

26 Minute AMRAP:

10 pull-ups

15 kettlebell swings, 1.5 pood

20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here