WED JULY 17, 2019 - CROSSFIT

“Nothing great was ever achieved without enthusiasm.” - Ralph Waldo Emerson

Warm-up

400 Meter Run
5 Inchworms With a Push Up
10 Spiderman to Down Dog
10 Burpees
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Clean High Pulls
5 Power Cleans

Strength

Power Clean (5-4-3, 5-4-3, 5-4-3)

"On the Minute" x 11
Min 1: 5 at 50%
Min 2: 4 at 55%
Min 3: 3 at 60%

Min 4: Rest

Min 5: 5 at 55%
Min 6: 4 at 60%
Min 7: 3 at 65%

Min 8: Rest

Min 9: 5 at 60%
Min 10: 4 at 65%
Min 11: 3 at 70%

Metcon

Metcon (Time)

"Annie Burped"
30 Burpees
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
30 Burpees

Metcon (Time)

"Annie Burped"
30 Burpees
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
30 Burpees

 

boise crossfit idaho gym fitness workout weightlifting