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WOD

1
Jan

Wednesday 160921

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%)

1
Jan

Tuesday 151006

Boise CrossFit – CrossFit

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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

1
Jan

Oly clinic day 10

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

1
Jan

Tuesday 150922

Boise CrossFit – CrossFit

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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

1
Jan

Thursday 151008

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

1
Jan

Thursday 150924

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.

1
Jan

Saturday 150926

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