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Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Hang Squat Clean (5×2)

Work on your hang squat cleans for two reps.

Remember to deadlift the bar to the hip and pause first before going into your first rep.

Metcon (Time)

CrossFit Games Open Workout 17.1

For Time:

10 Alternating Dumbbell Snatch (50/35)

15 Burpee Box Jump Overs

20 Alternating Dumbbell Snatch

15 Burpee Box Jump Overs

30 Alternating Dumbbell Snatch

15 Burpee Box Jump Overs

40 Alternating Dumbbell Snatch

15 Burpee Box Jump Overs

50 Alternating Dumbbell Snatch

15 Burpee Box Jump Overs

Scaled:

35lbs/20lbs Dumbbell

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Power Clean and Jerk (5×3)

Find a heavy power clean and jerk triple. These do not and should not be touch and go. We want to lift for max weight with solid technique.

For the jerk, you can split jerk, power jerk, or push jerk.

Metcon (AMRAP – Reps)

CrossFit Games Open Workout 19.1

15 Minute AMRAP:

19 Wall Balls (20lbs/14lbs)

19 Calorie Row

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Metcon (No Measure)

“Hang in There Partner”

20 Minute EMOM:

5 Thrusters (95lbs/65lbs)

5 Burpees

While partner hangs from Pull-Up Bar

This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

Double Under Work

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double-Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set.

For scaling, double each number and do single unders.

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Bench Press (4×10)

Try to increase weight through each set.

Between each set work on your strict pull-ups. If you cannot do a strict pull-up, work on inverted rows or ring rows to build up your strength!

Metcon (Time)

“Nancy Goes Rowing”

5 Rounds for Time:

400m Row

15 Overhead Squats (95/65)

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Pause Front Squat (5×4)

Work up to a heavy set of 4 front squats with a 3 second pause at the bottom of the squat.

Dumbbell Shoulder Press (5×10)

Complete 10 reps of shoulder press with dumbbells between each set of pause front squats.

This does not have to be a super set.

Metcon (Time)

4 Rounds for Time:

15/12 Calorie Assault Bike

10 Hang Cleans (95/65)

10 Weighted Dumbbell Box Step-Overs (20″ box for all, 50lbs/35lbs)

10 Pull-Ups

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Overhead Squat (3×10)

Try to hit 10 reps on overhead squat. Stay at a moderate weight for this exercise.

We will be super setting this with sumo deadlifts.

Sumo Deadlift (3×6)

Try to find a moderately heavy weight or increase the weight through each set.

Superset with overhead squats.

Metcon (No Measure)

Every 2 Minutes on the Minute for 16 Minutes Complete:

10 Toes-to-Bar

8 Power Snatch (95/65)

6 Bar Over Burpees

Sc:

12 Ab-Mat Sit-Ups

10 Kettlebell Swings

8 Burpees

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice.

Bench Press with 2s Pause on Chest (5×4)

On each rep, when the bar is on your chest, pause for 2 seconds before pressing the bar upwards.

This will be superset with a kettlebell overhead lunge.

Single Arm Overhead Kettlebell Lunge (5×12)

We are going to practice single arm overhead kettlebell lunges.

Choose one kettlebell at a moderate weight that you be able to hold up with a straight a over your head.

We’ll do 6 reps in each hand for 12 reps total.

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

300m Row

5 Clean and Jerk (95lbs/65lbs)

50 Double Unders (Sc: 100 Singles)

10 Box Jumps (24″/20″)

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Snatch Complex (5×1)

Snatch Complex:

Hang Snatch from Above the Knee

Overhead Squat

Snatch (Power or Full)

Metcon (AMRAP – Reps)

CrossFit Games Open Workout 18.1

20 Minute AMRAP:

8 Toes-to-Bar

10 Dumbbell Hang Clean and Jerks (50/35)

14/12 Calorie Row

The DB Hang Clean and Jerk is done with one single dumbbell and can be done alternating arms or 5 one the left arm then 5 on the right arm.

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice.

Front Squat (5×3)

Work up to a heavy set of 3 front squats in 5 sets. Get warmed up to a solid working set before beginning your first of the five sets.

Metcon (AMRAP – Reps)

CrossFit Games Open Workout 13.2

10 Minute AMRAP:

5 Shoulder to Overheads (115/75)

10 Deadlifts (115/75)

15 Box Jump Overs (24/20)

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice.

Front Squat (4×8)

We will superset front squats and clean grip deadlift.

Record your heaviest front squat weight.

Clean Grip Deadlift. (4×8)

We will superset front squats and clean grip deadlift.

Clean grip means that both hands are in an overhand grip on the bar and your palms are facing your shins in the setup position.

Record your heaviest weight.

Metcon (Time)

3 Rounds:

10 Shoulder to Overhead (95lbs/65lbs)

12 Box Jump Overs (24″/20″)

30 Double Unders (60 Singles)

12 Calorie Row

10 Kettlebell Swings (24kg/16kg)

Shoulder to Overhead =

Strict Press

Push Press

Push Jerk

Split Jerk