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WOD

1
Jan

Tuesday 160711

CrossFit

Push Press (80%x(3×2, 5×3))

*Perform one set every 1:15 until all 8 sets are completed.

Front Squat (Find 20 rep max)

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