THU AUGUST 8, 2019 - CROSSFIT

"Work hard, be kind, and amazing things will happen." -Conan O’Brien

Warm-up

2 Rounds
5 Y-T-W’s
5 Cubans
10 Arm Circles (Front and Back)
--
2 Rounds
5 Strict Press
5 Push Press (pause 1 second in dip)
5 Push Jerks (pause 1 second in dip and catch)
5 Push Jerks

Strength

Push Jerk (5 x 3)

Every 2 Minutes x 5 Sets:
3 Push Jerks

Set 1: 60%
Set 2: 65%
Sets 3, 4, and 5: 70%

Metcon

Metcon (Time)

"Kit Cloudkicker"
5 50 Meter Shuttle Sprints
20 DB Step-Ups (50/35) (24"/20")
5 Rounds of Mindy

4 50 Meter Shuttle Sprints
20 DB Step-Ups
4 Rounds of Mindy

3 50 Meter Shuttle Sprints
20 DB Step-Ups
3 Rounds of Mindy

2 50 Meter Shuttle Sprint
20 DB Step-Ups
2 Rounds of MindyTime Cap: 20:00

1 Round of "Mindy":
5 Push-ups
10 Air Squats
15 AbMat Sit-ups

 

boise crossfit idaho gym fitness workout weightlifting