CrossFit Boone – CrossFit
Warm-up (No Measure)
Coach’s Choice.
3 Rep Heavy Thruster (3RM)
Find the heaviest 3 rep thruster. Record weight in Wodify.
Metcon (Weight)
Every 2 Minutes on the Minute for 24 minutes:
30 Double-Unders (50 Singles)
2 Clean and Jerk
Add at least 5 pounds every 3 rounds.
Record your heaviest weight in Wodify.
CrossFit Boone – CrossFit
Warm-up (No Measure)
Coach’s Choice.
Bench Press (3×10)
Add weight through each of the sets.
Bent Over Barbell Row (3×10)
Add weight through each set.
Metcon (Time)
100 Kettlebell Swings (24kg/16kg)
150 Ab-Mat Sit-Ups
200 Air Squats
1000m Row
Athletes can partition or divide this up any way. Choose your own adventure here.
CrossFit Boone – CrossFit
Sumo Deadlift (3×10)
Perform 3 sets of 10 reps of sumo deadlifts.
Feet should be just outside of the hips or slightly wider if comfortable.
Metcon (Time)
5 Rounds for Time:
15/12 Cal. Assault Bike
1 Round of “DT”:
12 Deadlift (135/95)
9 Hang Power Cleans
6 Shoulder to Overheads
The same bar will be used for DT. Choose your weight wisely.
CrossFit Boone – CrossFit
Warm-up (No Measure)
Coach’s Choice.
Front Squat (4×8)
Work to a moderately heavy set of 8 reps over 4 sets.
Push Press (4×6)
Work to a heavy set of 6 reps over 4 sets.
Metcon (Time)
4 Rounds For Time:
8 Power Snatch (95/65)
10 Box Jump Overs (24″/20″)
12 Toes-to-Bar (Hanging Knee Raises)
14 Bar Facing Burpees
CrossFit Boone – CrossFit
Warm-up (No Measure)
Coach’s Choice
Overhead Squat (5×4)
Work on overhead squat! Focus on the overhead stability and depth in the squat.
Metcon (Time)
Turkey Trottin’
2500m Row
3 Rounds:
11 Thrusters (95/65)
26 Ab-Mat Sit-Ups
2500m Row
CrossFit Boone – CrossFit
3 Second Pause Back Squat (4×4)
Pause for 3 seconds at the bottom of a back squat on each of the 4 reps.
Rope Climb Practice
Practice climbing the rope. Work on footwork or if you have the footwork, work on legless.
Metcon (Time)
“Helen”
3 Rounds for Time:
400m Row
21 Kettlebell Swings
12 Pull-Ups