Today’s WOD

CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Back Squat (5×5 at 70%)

Metcon

Metcon (Time)

4 RFT:

12 Thrusters (135/95)

9 Burpees

6 Box Jumps (30/24″)

200M run

Today’s WOD

CrossFit Boone – CrossFit

Warm-up

400m Run (Time)

Max Effort 400m Run

Weightlifting

Snatch (2 reps @ 75% EMOM for 8 min)

Metcon

Metcon (Time)

For time:

21-15-9

SDHP (75/55)

Pull-ups

Calorie row

…directly into…

3 rounds:

400M run

10 HSPU

10 T2B

Today’s WOD

CrossFit Boone – CrossFit

Warm-up

400m Run (Time)

Max Effort 400m Run

Weightlifting

Bench Press EMOM

Perform 3 bench press EMOM for 8 minutes @ 70% of 1RM.

Metcon

Metcon (Time)

For time:

2,000 M row

100 Double Unders

100 Air Squats

800M run

75 Double Unders

100 Abmat Sit-ups

500m Row

50 Double Unders

50 Hand-release push-ups

400M run

**Don’t break up movements**

**TIME CAP: 30 MINUTES**

Today’s WOD

CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Hang Power Clean + Hang Clean (Work up to a max in 10 minutes.)

Metcon

Metcon (No Measure)

EMOM for 25 minutes:

Minute 1: 10 Hang Power Cleans (135, 95)

Minute 2: 10 Alternating Weighted DB Step-ups (45, 25)**

Minute 3: 10 Calorie Bike

Minute 4: 10 Burpees

Minute 5: Rest

**5/leg; Choose a box height that is comfortable for you.

Today’s WOD

CrossFit Boone – CrossFit

Warm-up

400m Run (Time)

Max Effort 400m Run

Weightlifting

Deadlift (Build up to 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

16-min EMOM:

Even- 12 wall ball (20/14)

Odd- 5 box jumps

Rest 3 minutes, then 800M run for time.

Today’s WOD

CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Front Squat (Work up to 1RM)

Pull-ups (3 x 4-6 )

Metcon

Metcon (Time)

4 Rounds For Time:

21-15-12-9 reps of

Front Squat(95/65)

Shoulder -2-OH (95/65)

Calorie Row

Rest 1 min between rds

*Start each round with a 300m Run

Today’s WOD

CrossFit Boone – CrossFit

Warm-up

400m Run (Time)

Max Effort 400m Run

Weightlifting

Make-up Strength Work/Technique

Make-up any strength work you missed this week OR pick a movement that needs improvement and practice technique work.

Metcon

Metcon (Time)

21-15-9

Calorie row

Hand-release push-up

Alternating DB snatch (45/25)

Pull-up

Abmat sit-up

Today’s WOD

CrossFit Boone – CrossFit

Warm-up

400m Run (Time)

Max Effort 400m Run

Weightlifting

Deadlift (Work up to 3RM)

Metcon

Metcon (Time)

800M Run

40 Wall ball (20/14)

40 Burpee

4 Rope climb

400M Run

30 Wall ball (20/14)

30 Burpee

3 Rope climb

200M Run

20 Wall ball (20/14)

20 Burpee

2 Rope climb

Today’s WOD

CrossFit Boone – CrossFit

Warm-up

400m Run (Time)

Max Effort 400m Run

Weightlifting

Back Squat (Work up to 2RM)

Metcon

Metcon (Time)

5 rounds:

20 Overhead plate walking lunges (45/25)

20 Kettlebell swings (53/35)

20 Knees-to-chest

200M run

Today’s WOD

CrossFit Boone – CrossFit

Warm-up

400m Run (Time)

Max Effort 400m Run

Weightlifting

Metcon (No Measure)

8-min EMOM:

2 sets of complexes (power clean + front squat + split jerk) at 70-75% of CJ 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 18 minutes:

10 Deadlifts (225/155)

5 Box Jumps

200 Meter Run