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
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
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.
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)
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
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
