WOD

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.

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

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