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Today’s WOD

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.

Today’s WOD

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

Today’s WOD

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

Today’s WOD

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

Today’s WOD

CrossFit Boone – CrossFit

Push Press (6-6-6-6)

Work to a moderate weight.

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

25/20 Calorie Row

8 Power Cleans (135/95)

8 Bar Over Burpees

8 Toes-to-Bar

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

3 Rep Hang Snatch

Work up to a moderate weight on a 3 rep hang snatch. This can be a power snatch or a full snatch. The bar should remain above the knee when in the hang position.

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 Sumo Deadlift High Pulls (95/65)

6 Bar Over Burpees

Rest 3 Minutes

5 Minute AMRAP:

10 DB Front Squats (50/35)

6 Toes-to-Bar

DB Front Squats is with two dumbbells in the front rack position.