WOD

Thursday 161215

Boise CrossFit – CrossFit

Today is bring a friend day. All classes free to try!

Metcon (5 Rounds for reps)

5 rounds for reps of:

1 minute of strict knees to elbows

1 minute of power snatch, 155/105lb

1 minute of burpees, jumping over the barbell

Rest 1 minute

Wednesday 161214

Boise CrossFit – CrossFit

Warm-up

4 Minutes on the rower

1st minute at 20 s/m

2nd minute at 24 s/m

3rd minute at 28 s/m

4th minutes at 20-22 s/m

3 rounds, build to starting weight

3 Halting clean deadlift

3 Muscle clean

3 Front squat

3 Hang power clean

3 Full power clean

Weightlifting

Power Clean (Get heavy!)

Start with 40% of 1RM and add 10lbs (total) every min until failure.

Metcon

1000m Row (Time)

Max Effort 1000m Row

Tuesday 161213

Boise CrossFit – CrossFit

This Thursday is bring a friend day. All classes free to try!

We also should be getting the remaining three pallets of mats this week, only they shipped to Emmett. So we’re looking for anyone(s) who can load 2,500-7,500lbs into a truck or trailer. Please let Andy know and we will try to coordinate the effort. Thanks guys!

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes

6 Bar muscle ups

9 Box jumps 30/24″

12 Front rack lunges 135/95lb

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