WOD

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%)

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

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