Saturday 210501
Boise CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of two, leapfrog style
15 minute AMRAP
10 hspu
350/250m row
15 box jump over
Rest 5
15 minute AMRAP
15 push-ups
350/250m row
10 2-for-1 wallball shots
WOD
Friday 210430
Boise CrossFit – CrossFit
Weightlifting
Power clean + Hang squat clean ((1+1)x5-4-3-2)
How to approach the lifts
These should be unbroken… all touch and go from one movement to the next.
Move up in weight each round.
Rest as needed in between sets.
Record each set in notes, heaviest in score.
Example Sets
Set 1:
1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean
-rest 2 minutes-
Set 2:
1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean
-rest 2 minutes-
Set 3:
1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean
-rest 2 minutes-
Set 4:
1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Thursday 210429
Boise CrossFit – CrossFit
Weightlifting
1 Snatch deadlift + 1 Snatch pull + 1 Power snatch (1-1-1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 minutes
10 Toes to bar
10 Hang power snatch 95/65lb