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Monday 151102

2
Nov

Monday 151102

Boise CrossFit – CrossFit

As many of you know, Amber is spending her last days at Boise CrossFit and will soon be moving to Baker City, Oregon. She has been an invaluable part of the Boise CrossFit family for the last few years. We will miss you Amber and we are looking forward to visits from the soon to be four of you!

I also need to say thank you too the volunteers who helped make the barbells for boobs event happen. Jeri, Moe, Ryan, Brian and James you guys were awesome and made everything look and run great! And everyone else who helped to keep things running smoothly between heats, thank you all too!

Weightlifting

The 2015 CrossFit Liftoff starts on November 5th. This is a 3 event competition to max clean and jerk, snatch and metcon. Athletes will be split into weight classes to see how you compare around the world! https://games.crossfit.com/liftoff/

Clean and Jerk (20 Minutes to find 1RM)

Today we will test your c&j and tmw we will snatch so anyone looking to sign up will have an idea where they’re at going into this weekend.

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters, 77/55

7 Pull ups

7 Burpees
Benchmarks*

Super Elite/Specialists: 20+

Games Level Athletes: 18+

Regional Level Athletes: 13+

Open Level Athletes: 9+

*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.